Hey guys! Here is today’s workout. I will be doing it later tonight so I hope you are ready to join me! We are going to push as hard as we can and give it all we got! Work to your own limits. You will feel so much better once you finish if you know you worked as hard as you possibly could. Remember, the effort you put in= the results you’ll achieve! So give it 100% and that’s what you’ll receive. Let’s do this.
3 Rounds, as fast as possible. 4th Bonus round anyone?
Equipment Required: 1 set of middle weight dumbells (1 am using 15 pounds)
10 Dive bombers*
20 Squat Leg lifts**
5 Dumbell preacher curls***
5 Corkscrew curls****
10 Weighted lunge jumps*****(I used 8 pound weights for these)
*Search anywhere on the internet and you are sure to find an example of these! They are a form of push-up where your legs are kept wide, arms close in push-up position, bring your body forward as if you are going under a low fence, then return back under the fence. Repeat!
**Stand and do a regular squat, then after your squat, lift your right leg straight up to the right side of you. Place your leg back down, do another squat and then move on to your left leg. Keep alternating legs. Each leg will be 1 rep.
***Stand with your back straight and legs staggered, dumbells in each hand. Do a basic bicep curl then at the top of the curl, twist your wrists to face away from you and push your arms straight up. Lower your arms back down while twisting back to a bicep curl position, lower your arms to your sides. Repeat!
****Move into a low squat position while holding two dumbells. Place your elbows between your legs using them as support, do a bicep curl. If done properly, you should feel this in your legs and arms.
*****Do alternating lunges with weights in both hands by jumping upwards to switch legs.
Comment below and let me know how you did or what you thought about the workout! Ask questions if you need a better explanation of any of the moves.