Dumbbell Mania

Updated: Mar 22, 2020

Warm-up:

300 Jump ropes or 150 Double Unders or 3 minutes of JR practice

Lunge Twists

Arm Circles


Option 1> 3 Months:

AMRAP (As Many Rounds As Possible) in 20 Minutes:

10 Right Leg Single-Leg Deadlift (SLDL) w/ OH Press & Step Back Lunge 15/20 each

10 Left SLDL w/ OH Press & Step Back Lunge 15/20 each

100 Single Jump Ropes

10 Renegade Rows (R+L=1) 15/20 (1 Pushup + Right Side Row + Left Side Row)


Option 2 < 3 Months:

AMRAP (As Many Rounds As Possible) in 20 Minutes:

10 Right Leg Single-Leg Deadlift (SLDL) w/ OH Press & Step Back Lunge each 10/12

10 Left SLDL w/ OH Press & Step Back Lunge 10/12 each

100 Single Jump Ropes

10 Renegade Rows (R+L=1) 10/12 (1 Pushup + Right Side Row + Left Side Row)


Option 3 < 1 Month:

4 Rounds of-

5 Right Leg SLDL w/ OH Press & Step Back Lunge 5/8

5 Left Leg SLDL Deadlift (SLDL) w/ OH Press & Step Back Lunge 5/8 each

50 Jump ropes

5 Renegade Rows (R+L=1) 5/8 each


Cool Down:

Low Back and Piriformis QL Stretch

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