James King III
Fitness Trainer
ACE GFI, ACE Health Coach, ACE Weight Management Specialist, CSCS, FMS, PN1
WORKOUT:
OVERVIEW:
Looking to test your limits and build resilience? This dumbbell and bodyweight workout is designed to push you both physically and mentally. Combining dynamic dumbbell exercises with challenging isometric holds, this routine will fire up your muscles and boost your metabolism, all in just 20 minutes. Get ready to feel the burn and develop the grit it takes to go further in your fitness journey!
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Workout Length |
20 Minutes |
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Workout Level |
Intermediate |
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Products Used |
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Trainer |
Workout Details:
Warm-Up
- Thread the Needle to Downward Dog: Start the warm-up by mobilizing your spine and shoulders, preparing the body for movement.
- Bodyweight Squats: Engage your lower body and core to ensure your legs are ready for the workout ahead.
Main Workout
- Squat with Dumbbell Curl: A compound movement to target the legs and arms, focusing on quads, hamstrings, and biceps.
- Squat Iso Hold: Feel the burn as you hold a low squat position, building strength and endurance in your lower body.
- Dumbbell Chest Press in Glute Bridge: Combine a chest press with a glute bridge to activate your chest, shoulders, triceps, and glutes.
- Plank Hold: Engage your core and upper body as you hold a plank, building stability and endurance.
- Goblet Split Squat (Left & Right): Isolate each leg for a more focused strength challenge, working your quads and glutes.
- Lunge Hold with Arm Circles: This dynamic isometric move strengthens your lower body while adding shoulder mobility and endurance.
Cooldown
End your workout with a series of stretches that target the muscles you've worked, aiding in recovery and preventing injury.
Conclusion
The Iso Dynamic Dumbbell Grit workout is perfect for those looking to challenge their strength and endurance in a short, effective session. Whether you're trying to build muscle, lose fat, or just increase your overall fitness, this workout will help you grit through to your goals. Grab your dumbbells and let's get to work!
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