This is the workout for 7/10/2010.

Just another Saturday morning killer workout! We could have just done a lot of burpees, squat and push ups but we did that already. Of course it would have been fun to hear the groans before, during and after!

So we brought out all the dumbbells again just to see how the body would like it. And like it it did!

As much as we would like to try…we just can’t get used to these psycho workouts. Great for the mind and great for the body.

Music: ATREYU. Interesting band. And also The Darkness.  T-shirt: MMA Elite.

Warm Up: Not really. We did start with the light dumbbells and worked up. I guess that would be a warm up. We did a few different exercises with all the dumbbells we have. From 5 pounds to 65 pounds. Everyone went as heavy as possible. If someone couldn’t get to the 65s they just did more at the other weights for a total of 13 sets. Still glad we don’t have 70s…yet.

First: Push Press Dumbbell Complex/Ladder. 13 sets of 5 reps. No resting.

Second: Dumbbell Squats. 13 sets of 5 reps. No resting.

Third: Dumbbell Curls. 13 sets of 5 reps. No resting.

Fourth: Dumbbell Triceps Extensions. Some folks call these “DB French Curls”. 13 sets of 5 reps. No resting.

Fifth: Dumbbell Upright Rows. 13 sets of 5 reps. No resting.

Sixth: Single Leg Squats. 50 on each leg. Just find a chair. Stand up on one leg. Then do it again 49 more times. Then the other leg. Harder than it looks or sounds!

Seventh: Shoulder Burns. We haven’t done these in a couple of months. No weight needed. Feel the heat! 20 movements, fast and maximum reps for 30 seconds each movement.

  1. Military Press
  2. Small circles forward
  3. Small circles backward
  4. Pinches up
  5. Pinches down
  6. Shoulder Abduction
  7. Wrist curls up
  8. Wrist curls down
  9. Wrist curls sideways
  10. External/Internal rotation
  11. Bent elbows front
  12. Bent elbows overhead
  13. Straight arm front palms down Swinging sideways
  14. Straight arm front palms up Swinging sideways
  15. Straight arm front palms down up and down
  16. Straight arm front palms up – up and down
  17. Push aways
  18. Shoulder “Ys”
  19. Shoulder “Ts”
  20. Clap overhead

Immediately followed by 20 “ground up” push ups. You do a regular push up all the way to the ground. Lift your hand off the ground. Then back on the ground and push up. Doing them that way gives you a really full range of movement.

Eighth: Core/Ab stuff.

  1. Crunches 50
  2. Leg Raises 50
  3. Alternate foot to hand 25 each side
  4. Lemon Squeezers 25
  5. Seated Flutter Kicks 25 each side
  6. Seated Alternate Foot to Hand 25 Each side
  7. Seated Leg Raises 50
  8. Plank 1 minute
  9. One Leg Plank 30 Seconds on each side
  10. One Arm Plank 30 Seconds on each side

And the video:

  1. […] to bring out the dumbbells again. Yep it’s Dumbbell Ladder time […]

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