Here is your Dumbbell Workout of the Week + more!
Key Points For Your Weekly Workout:
— THIS WEEK: ***Intervals should be worked at maximum sustained effort over the :30 period.
ABOUT THESE WORKOUTS IN GENERAL
Each option below is a potentially separate workout with the same movements, so you can try these movements in at least three different workouts this week.
The first column is an ascending ladder of reps. So, you will do 5 of each exercise, then 6 of each exercise, etc.,. up to 10. Rest as needed but try to move through and keep your pace up.
The middle column is doing 20 seconds of the movement, resting for 40 seconds, then doing that same movement again. Do 5-8 rounds of each before moving onto the next movement. Like the previous example, try to keep up the pace.
The third column is the option to perform high reps. You might need to chip away at these totals, but the goal is to do as many reps as possible until you need to rest, to get to 20 or 30 total. Go to the next movement, after completing the first set, then go back through one more time resting as needed, but trying to do as many reps as possible at a high pace.
This is a general warm up for the workout. General Warm Up:
A1) Alternating Worlds Greatest Stretch x 1:00
A2) Lunge Matrix x :1:00
A3) Lunge Matrix with Arm Drivers x 1:00
A4) 9090 Switches x 1:00
A5) Kick Sits s x 1:00
The recommended RPEs for each column are as follows:
Option #1 RPE 7-8
Option #2 RPE 7
Option #3 RPE 6
What are RPEs?
RPE stands for Rate of Perceived Exertion. It’s a scale used to measure the intensity of your exercise based on how hard you feel your body is working. The scale typically ranges from 1 to 10, where:
1 means you’re at rest or not exerting any effort.
2-3 indicates light activity, like walking or gentle stretching.
4-6 represents moderate activity, where you’re working but can still hold a conversation.
7-8 suggests vigorous activity, where you’re pushing yourself hard, and talking is difficult.
9-10 means you’re at your maximum effort, where you’re giving it everything you have.
RPE is a subjective measure, allowing you to assess how difficult an exercise feels regardless of the specific weight, speed, or duration. It’s often used in strength training, cardio, and other forms of exercise to help you tailor your workouts to your fitness level and goals.
GENERAL WARMUP
1. Alternating World’s Greatest Stretch – 1 minute
2. Lunge Matrix – 1 minute
3. Lunge Matrix with Arm Drivers – 1 Minute
4. 9090 Switches – 1 minute
5. Kick Sits – 1 Minute
THE WORKOUT
OPTION 1:
Ascending Ladder of 5,6,7,8.etc., up to 10 ** for Renegade Rows and Pull Overs. For Carries and Front Racks, perform those for 100 feet before going to the next movement.
4.) Dumbbell Alternating Crossing Lunge
In this example you will do 5 of each movement, then 6 of each movement, then 7, etc., up to 10 reps of each movement
OPTION 2:
20 seconds of each movement followed by 40 seconds of rest for each of the same movements above. Do 5-8 rounds of each movement before moving on to the next movement.
OPTION 3:
2 Sets of 30 reps of each movement before moving onto the next movement. So, do 30 reps of the movement, rest as little as possible. Then do 30 more reps. Then repeat with the next movement. **For Carries and Front Racks, go 250 feet total each round.
