The fall and winter are ideal times to visit the gym. Usually, it's pretty quiet around the holidays until New Year's, and it's a great way to get your workout in when it's too cold in the garage or too icy.
Since we're only addressing gym basics in this workout, it's perfect for those who haven't been in a while. Grab some dumbbells and set up in a quiet corner. (And be sure to rerack your DB's when you're finished!)
Always be sure to complete your warm up to avoid injury and get your muscle activated.
HARD COUNT: We utilize a hard count (1,1,2,2,3,3...etc) whenever we perform exercises that focus on only one limb at a time. For instance, if we perform Alternating Dumbbell Bench Presses, we press up with the left arm, bring it down, then the right arm, bring it down, and count that as 1 rep.
WARM UP (Bodyweight)
| 3:00 MIN | Cardio Warm - Treadmill, Elliptical, or Rower |
| 8 x reps | Bird Dogs |
|
8 x reps |
Scapular Wall Slides |
| 8 x reps | Inchworms |
| 8 x reps | Bodyweight Squats |
WORKOUT x 2-3 ROUNDS
| 8-10 x reps | Goblet Squats | |
| 8-10 x reps | Dumbbell Romanian Deadlifts | |
| 8-10 x reps | Dumbbell Push Press | |
| 8-10 x reps | Alternating Dumbbell Bench Press | HARD COUNT |
| 8-10 x reps | Neutral Grip Seated Cable Row | |
| 8-10 x paces | Single-Arm Dumbbell Farmer's Carry | EACH SIDE |
| 1:00 - 3:00 | Rest & begin another round! |
Dumbbell rows. YouTube it. 👍🏻
Any substitution for the cable rows, if you don’t have access to this machine?