5 x 20 Stand with feet shoulder width apart and hands grasping a DB with palms facing each other Keep shoulders down and back and core engaged for entire movement Send the hips backwards and swing the DB between your legs keeping the DB close to the groin the whole...
DB Prone Hamstring Curl
4 x 15 reps Start laying prone on a bench with knees close to the edge Grasp the sides of the bench for stability Start with the DB on the ground, extend the legs & Pinch the dumbbell with your feet Keep legs and feet squeezed together bend the knees and bring...
DB Romanian Deadlift
4 x 15 reps Slow and controlled (3 seconds down, 1 second up) Stand hip width apart with a dumbbell in each hand Push your hips back, keeping lower back arched Your knees should be slightly bent Lower your upper body feeling the stretch in the hamstrings The...
DB Sumo Deadlift
3 x 12-15 reps Stand in a wide stance and have your feet pointed outwards Hold a dumbbell with both arms and have it hang in between your legs Keep chest upright and core engaged and spine straight Send hips back and slowly bend the knees and hips to bring the...
DB Drop Step Lunge
4 x 8-10 reps each leg Start standing upright and feet together The core should remain engaged the whole movement Take a step backwards and slowly lower body till the knee hits the ground Once it hits the floor drive upwards and return to starting position ...
DB Deadlift
4 x 12 reps Start upright with feet at hip width stance Keep the dumbbells on the outside of your hips Hinge at the hips to start the movement Throughput the whole movement, keep feet flat and weight over middle of the feet Slowly drop hips till dumbbells touch the...
DB Concentration Curls
4 x 10-12 reps each arm Sit on the side of a bench with legs opened up and your elbow resting on the inner thigh holding a dumbbell with palm facing up Slowly curl the weight up and hold at top for 2 seconds Slowly bring arm back down to start position and repeat for...
DB Alt. Hammer Curl
4 x 10 each arm Stand upright with shoulders retracted and core engaged Hold dumbbells with a neutral grip, palms facing inward Keep a neutral grip on the dumbbell and curl the weight Once the weight is curled perform an isometric hold for 1 second and then...
DB Alt. Bicep Curl
4 x 10 1 Second hold up top, 3 second lowering Stand upright with shoulders retracted and core engaged Hold dumbbells with a neutral grip, palms facing inward Being motion with one arm and turn palm upwards as soon as you being motion Curl the dumbbell up and...
Bent Over DB Wide Grip Row
3 x 12 reps Bend over so that body is parallel to the floor Keep the core engaged, overhand grip with palms facing the floor Perform a bent over row with both arms at the same time but this time angle the arms so that they are at a 45 degree angle from the body This...
DB Bent Over Alt. Row
4 x 10-12 reps each arm Bend over so upper body is parallel to the floor, brace yourself with one arm on a bench Hold a dumbbell with a neutral grip (palm faces you) and arm extended Keep back flat with slight arch in lower back Perform a row motion and bring...
DB Pullover
4 x 10 Reps Lay perpendicular with back on a chair and feet hip width apart Engage your glutes and core to keep your hips high and body stable Cup the dumbbell with both hands on one end of it Keep arms slightly bent at the elbow, extend your arms overhead so you...
Bent Over DB Reverse Fly
3 x 15 reps Stand with feet hip width apart and hinge backwards so that your upper body is parallel to the floor While holding a dumbbell in each hand, engage your rear belts and raise the dumbbells up towards the ceiling Keep elbows slightly bent and the focus on...
DB Row in Plank Position (Renegade Row)
3 x 8 each arm First get into a “push up” style plank with feet hip width apart and core engaged Your hands should be holding dumbbells while in this position While holding a plank with one arm, perform a “row” motion with the non-supportive arm and then bring it back...
DB Front Rack Side Lunge
3 x 10 each leg Stand tall with your feet shoulder width apart and arms holding a dumbbell chest height Take a step to one side and descend enough into a lunge that you feel a stretch in your groin Keep chest upright and core tight the entire time Drive through the...
DB Walking Lunge
3 x 15 each leg Holding two dumbbells on each side of your body Take a step forward with one leg, keeping your body in the upright position Bend both knees lowering yourself to the floor Keep the lead knee behind the toes Drive back up and return to starting...
DB Hip Thruster
4 x 12 3 second hold at top of movement Lay on the floor in the hook lying position, knees bent and feet flat on the floor Hold a dumbbell on your hip bones Drive through the heels and keep the knees out in line with the feet Bridge your hips up and squeeze the...
DB Rear Foot Elevated Split Squat
4 x 12 each leg Tempo is 3:1:1 ( 3 seconds down, 1 second pause, 1 second up) Place one leg on an elevated surface Lower yourself in that tempo (3:1:1) until your quad is parallel to the ground Press through the leg that is on the ground to bring yourself back to...
DB Goblet Squat
4 x 10 reps Tempo 3:1:1 ( 3 seconds down, 1 second pause, 1 second up) Start in a hip width stance Hold a dumbbell vertically with hands underneath the top go the weight Keep the dumbbell against your body at sternum height Keeping the core tight, hinge at the hips...
Body Weight Squat Jumps
4 x 8 reps Stand with feet shoulder width apart Start by performing a squat and then explosively jumping off the ground When landing, lower yourself into a squat position again