Daily Workout – 6 January 2016



Today will be a bit tougher.  The idea for the workout today is to pick a weight that will be comfortable to do through all four exercises so that you DON’T put the dumbbells down.  There is no rest between the exercises and you have to hold the weight from beginning to end so don’t try to Superman it and use weight that is too heavy, or try to pick weights for each individual exercise.

The exercises:

Dumbbell Pushup Rows x 8

Dumbbell Cleans x 8

Dumbell Forward Lunges x8 (4 per leg)

Dumbell Reverse Lunges x8 (4 per leg)

Repeat this for at least 6 rounds, resting no more than 45 seconds between each round.  The goal is to get to the point where you are resting 30 seconds between rounds and continue this for 20 minutes.  Don’t kill yourself the first time though.

Dumbbell Pushup Rows: https://www.youtube.com/watch?v=Mk5dUWaZVGk

Dumbbell Cleans: https://www.youtube.com/watch?v=Q5xU6ZP1M_8 (skip to about 1:30)

Dumbbell Forward Lunge:  https://www.youtube.com/watch?v=D7KaRcUTQeE (This guy apparently does not own shirts.  So sad for him)

Dumbbell Reverse Lunge: https://www.youtube.com/watch?v=qYGzE8Uou7E (best video of the group.  No theatrics)

Beast Mode:  ENGAGE!

3 thoughts on “Daily Workout – 6 January 2016

  1. Well, now I know what I’M up to tomorrow. Good thing my legs aren’t too sore from front squats on Monday (I’m lying). ; ) Should I feel badly that I can only do this at, like, 20% intensity, or should I feel good that Fatty’s doing it at all? LOL

    Liked by 1 person

    1. Lowering the intensity is fine and totally expected. Each exercise set is used for three weeks (so this is week one for you). That means next Monday you will repeat the workout you did last Monday. Same with tomorrows. The goal is to up the intensity in increments each time. After three weeks all the workouts change. This goes on for 12 weeks total and then I take at least 3 weeks off to let my body reset and I start over from where you are now (at phase 1, workouts 1,2, & 3). It’s expected that it’s going to be pretty hard at the start. If it wasn’t it wouldn’t be worth it.


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