- Apex Physiques
Dumbbells & Home!
We got such a great response from our last blog (No Gym, No Time? No Worries) where we gave away a FREE conditioning workout! Since we got such a positive response, we decided to do the same thing this month.
During the summer months it can be quite tricky to get to the gym or simply your priorities change because you'd rather be outside. So what can you do to keep working out as a habit and keep it fast and effective?
Well, with this workout all you need is a set of dumbbells and you can do it in the comfort of your own home, on a resort, at your cottage, outside, wherever. We think you are going to love this workout.
Don't be shy, give us some feedback on how it went once you have given it a try.
Please remember to warm up before beginning the workout and to cool down and stretch after. Also, that you are hydrating before, during and after your workout.
THE WORKOUT: Dumbbell Complex
HOW TO: 1. Using one set of dumbbells, you’ll perform five exercises for the prescribed number of reps without putting the weights down.
2. After you complete each round, rest no more than 2 minutes.
3. Repeat for 3 rounds total.
NOTES: Picking the correct weight for this complex can be tricky. The snatch and the bent-over row will usually be the deciding factors when it comes to picking the weight. Try selecting dumbbells that allow you to perform snatches for 8 reps or a bent-over row for 8 reps.
If you can not use good form then you might want to reduce the weight.
At Apex Physiques we encourage everyone to use excellent form and technique at all times and leave the ego at the door.
THE MOVEMENTS: A1: Two-Dumbbell Hang Snatch – 8 reps A2: Dumbbell Bent-Over Row – 8 reps A3: Front-Rack Reverse Lunge - 8 reps (each leg) A4: Dumbbell Curl and Press – 8 reps A5: Single-Leg Romanian Deadlift – 8 reps (each leg)
If you can not get all 3 rounds in, that is totally OK. Just do your best. The following week you can try doing all 3 rounds.
If you are advanced lifter, add on another 1-2 rounds if you're up for the challenge.
Good luck and please let us know how it went.
Don't forget to share this workout with a friend.
Troy & Jasmine :)
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