Muscle Memory

Dumbbell muscle memory, anyone? This is a great dumbbell workout broken up in three challenging rounds in which you are encouraged to push through and claim victory at the finish. All it requires is an eager student (you) and a set of dumbbells (or soup cans) to start gaining some muscle memory. Go forth & muscle up!

Exercises

Seria 1: 3 rund

Rest

1 minuta

Elbow To Knee Twists

15 sekundy

Tricep Kickbacks

15 sekundy

Horizontal Goblet Squats

15 sekundy

Dumbbell Side Lunges with Hammer Curls

15 sekundy

Dumbbell Single Leg Curl to Press

15 sekundy

Suitcase Squats

15 sekundy

Dumbbell Renegade Rows

15 sekundy

Dumbbell Chest Press

15 sekundy

Dumbbell Push Press

15 sekundy

Transition

15 sekundy

Seria 2: 1 runda

Alternating Side Reaches

15 sekundy

Big Forward Arm Circles

15 sekundy

Butt Kickers

15 sekundy

Cross Jacks

15 sekundy

Transition

15 sekundy

Seria 3: 3 rund

Elbow To Knee Twists

1 minuta

Rest

15 sekundy

Tricep Kickbacks

1 minuta

Rest

15 sekundy

Horizontal Goblet Squats

1 minuta

Rest

15 sekundy

Dumbbell Side Lunges with Hammer Curls

1 minuta

Rest

15 sekundy

Dumbbell Single Leg Curl to Press

1 minuta

Rest

15 sekundy

Suitcase Squats

1 minuta

Rest

15 sekundy

Dumbbell Renegade Rows

1 minuta

Rest

15 sekundy

Dumbbell Chest Press

1 minuta

Rest

15 sekundy

Dumbbell Push Press

1 minuta

Seria 4: 1 runda

High Fives

15 sekundy

Recovery

1 minuta

Backward Shoulder Rolls

20 sekundy

Cat Cow

20 sekundy

Child's Pose

30 sekundy

Clockwise Neck Rolls

15 sekundy

Counter-clockwise Neck Rolls

15 sekundy

Floor Knee to Chest Stretch

45 sekundy

Recovery

15 sekundy

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Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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