Trainer Notes
Click/tap on an exercise name if you need a video of that exercise and instruction on form
Pick the appropriate weight so that you can maintain good form
Perform each exercise slowly and controlled
follow your workout below in order
Workout 1
Do all circuit 1 exercises in a row then rest for 60 seconds. Repeat for a total of 3 sets before moving on to the next circuit using this process.
Circuit 1
Circuit 2
dumbbell goblet squat
12 reps (15-20lb)
dumbbell reverse flys
12 reps (3-5lb)
dumbbell goodmorning
12 reps (15-20lb)
Workout 2
Do all circuit 1 exercises in a row then rest for 60 seconds. Repeat for a total of 3 sets before moving on to the next circuit using this process.
Circuit 1
Single Arm Farmer Carry
30 steps each arm (15-25 lbs)
Bird dogs
10 reps each side
Dumbbell Chops
10 reps each side (8-10 lb)
Circuit 2
Dumbbell reverse flyes
12 reps (5lb dumbbells)
Single Arm Dumbbell Rows
10 reps each arm (12-15 lb dumbbell)
Dumbbell suitcase deadlift
10 reps each side (15-20 lb dumbbell)