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Listen to the Full-Body Dumbbell and Band Workout
Listen to the Full-Body Dumbbell and Band Workout
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Day 22: Full-Body Dumbbell and Band Workout
1
WARM-UP CIRCUIT
Perform the exercises in order with no rest between exercises or rounds.
Jumping jack-
2 sets, 30 sec (no rest)
Cross-Body Toe Touch
2 sets, 30 sec (alternating, no rest)
Arm circle
2 sets, 30 sec (no rest)
High knees
2 sets, 30 sec (no rest)
2
CIRCUIT
Perform the exercises in order, resting as little as possible between exercises and 1-2 min. between sets.
Dumbbell thruster
3 sets, 10-12 reps (no rest)
Dumbbell Deadlift
3 sets, 15-20 reps (no rest)
Reverse Lunge To High Pull
3 sets, 10-12 reps (right side, no rest)
Reverse Lunge To High Pull
3 sets, 10-12 reps (left side, no rest)
Biceps Curl To Lateral Raise
3 sets, 10-12 reps (no rest)
Dumbbell Shadow Boxing
3 sets, 1 mins (rest 2 min. )
3
CIRCUIT
Perform the exercises in order, resting as little as possible between exercises and 1-2 min. between sets.
Front squat, barbell front squat, kettlebell front squat
3 sets, 10-12 reps (no rest)
Squat Pulse
3 sets, 15-20 reps (no rest)
Banded Jumping Air Squat
3 sets, 8-10 reps (no rest)
3-Way Shoulder Raise
3 sets, 8-10 reps (no rest)
Hollow Body Abduction
Perform with a band looped around your ankles.
3 sets, 1 mins (rest 2 min. )

Day 21 | Main | Day 23



About the Author

Heather Eastman, NSCA-CPT

Heather Eastman, NSCA-CPT

Heather’s mission is to use her passion for fitness and her knowledge of training and nutrition to educate and motivate others to enjoy a healthy and active lifestyle.

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