34th workout of the year, 3/30/2011.

Music: Days of the New. T-Shirt: Cook’s Place. “Crusin’ with Cook’s”.

Since we had a week off everyone got a bit sore from the last workout. Interesting how people get sore in different places.

Today we revisit the one dumbbell complex. We’ve done something similar in the past but it has been quite a while.

Using the single dumbbell really stimulates the core as well as everything else.

Yep…we should do this one more often!

Warm up? Not today. We’ll just jump right in it!

Meat of the workout: One Arm Dumbbell Complex

12 Movements. Most done unilaterally. We did 2 cycles

Weight…whatever is a bit uncomfortable. Yep I said uncomfortable.

  1. DB clean to shoulder and squat 1×5 each side
  2. DB clean to shoulder and overhead press 1×5 each side
  3. DB clean to shoulder, squat and overhead press 1×5 each side
  4. DB clean to shoulder and lunge 1×5 each side
  5. DB clean to shoulder, overhead press and lunge 1×5 each side
  6. DB clean to shoulder, overhead press and squat 1×5 each side
  7. DB goblet squat 1×15
  8. Walk with DB overhead 25 yards each side
  9. Walk with DB at shoulder 25 yards each side
  10. Walk with DB at side 25 yards each side
  11. DB goblet curls 1×15
  12. DB Hammer curls 1×15 each side

Next: We had some time left in the back so we’ll do something else we haven’t done  in a while.

Single leg chair squats

50 reps each leg

Next: Some core/ab stuff.

Heck all the unilateral dumbbell moves really hit the core so why are we doing more?

Well because we still had a few minutes to hit an hour and I knew we could knock these out.

  1. Crunches 100
  2. Full Leg Raises 100

Video: 

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Comments
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