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.
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!