Double Single Dumbbell Dirty 30

Warm-Up

New Standard Warm-Up:
5 Dead bugs each side 5 Prone Angels 5 PVC Forward Rollouts 5 PVC Reverse Rollouts 10 Alternating World’s Greatest Stretch Rotations 5x Inch Worm + Push-Up + Squat to Hamstring Stretch 400m Row 10 Alternating Side Lunges 15 Overhead Squats Burpeese in remaining time!

Watch the Standard Warm-Up Video Here

Then:

Double Single Dumbbell Dirty Thirty For Time!

30 DB Deadlifts (35/50lbs)

30 DB Hang Power Cleans

30 DB Push Press

30 DB Split Lunge Rows

30 DB Floor Press

30 DB Goblet Squats

30 DB Hang Power Snatches

30 DB Russian Twists

30 DB Goblet Lunges

30 DB Swings

*Rest 3 minutes and repeat for a second round.

*All repetitions are total (15 each arm or leg) and completed with a single dumbbell, break repetitions up between arms however you like as long as you get 15 each arm.

Stimulus Goal:

Why Do This Workout?

Not only will doing this workout improve your fitness but it will also prove that you can tackle any challenge that comes your way in life, both mentally and physically. This workout will be fun and uncomfortable. Working with a single dumbbell forces our body to stabilize while moving dynamic with the slightly odd object of a dumbbell. This bodes well for improving core and shoulder stability.

The nature of this long dumbbell chipper workout will improve our metabolic conditioning (more work in less time/work capacity) while also improving our stamina, our bodies ability to process energy and flush out lactic acid.

This is a slightly different variation of the dumbbell filthy fifty workout we did twice over quarantine with a similar and potent fitness affect.

Duration and Feel: Between 24-28 minutes. This will be a grinder that will tax your lungs and your grit muscles. Push the pace throughout with strategic rest. Some movements will feel easier than others, breathe throughout and try to push the volume limits without technique breakdown, do a few more reps than your brain wants you to.

DB Weight: Should feel moderate while still allowing for big sets of each movement, at least 10 repetitions at a time. Some movements will allow you to complete in 1-2 sets, others will need to be broken up 3-4 times.

Specific warm-up focus: DB movement overview and warm-up.

Scaling Options: Lighter weight on DB.

At Home Option: As is, rock and roll with your dumbbell or kettlebell!

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