Strength - Need Equipment

Muscular strength! Muscular Endurance!
Dumbbell Workouts
​10-12 reps  3 rounds
  • Plie squat  w heavy dumbbells
  • ISO*  lunges (option to elevate back leg)
  • Squat jumps (NO weight)
  • ISO side oblique tips
​

* ISO - isolate movement on one side
  • Chest press
  • Push ups - make them HARD
  • Back rows 
  • Squat + shoulder press
  • Straight leg deadlift (don't lock your knees)
  • Alt lunges + hammer curls
  • Lateral raises (side)
  • Side plank + reach under (lighter dumbbell)
Kass' Dumbbell Complex
10-12 reps of each exercise     - ​3Xs each set
​
  • Goblet squat + Deadlift
    • W-T Extensions
  • Lunge + Twist (each leg)
    • ISO chest press
  • Lateral lunge press (each way)
    • 1/2 kneeling press (each way)
  • Sit up twists (each way)
    • Dolphins + Spiderman plank
Jamie-Dee's Upper Body #1
This is the perfect upper body workout to pair with a run or a cardio-based Tabata or AMRAP workout.  (Shoulders. Back. Core. Chest)   2-4 rounds

Grab 1 or 2 pairs of dumbbells.  Your back is going to be stronger than your delts, so if you are sticking to one weight, just do less raises and more back rows. 
(Eg. I did 8-10  lateral raises, then 10-12 back rows, with the same weight.)
​
  • ​Lateral raises
  • Back rows
  • Side oblique tips (play with reaching your arm out OR sliding down your leg)
  • Push ups