02/26/2021 - hideout - Dumbbell Strong
AO: The Hideout
When: 02/26/2021
QIC: Chef
PAX:
Number of Pax: 6
Number of FNGS: 0
Pax Names:
True Crime, Zzzs, Blessing, Pilgrim, Raptor
BackBlast:
It was pouring down rain when I got there, but I quickly saw several cars roll in. I couldn’t believe so many joined on such a rainy day! It was great to workout with y’all.
This is a workout that a friend of mine that goes to a fancy gym in Indianapolis sent me. Some people pay good money for a workout like this! For us… it’s free!
4 minutes for each round
Repeat each exercise the number of reps until the 4 minutes is up (AMRAP)
Round 1
10 Burpees
20 dumbbell to ground and overhead
Round 2
20 dumbbell to ground and overhead
30 Sit-ups
Round 3
30 Sit-ups
40 dumbbell overhead squats
Round 4
40 dumbbell overhead squats
50 high knees (sets)
Run back and forth under the covered area one time
Do the following slow for quality and muscle work
8 reps alternating hammer curls
16 overhead triceps extensions
Repeat 3 times
Run back and forth under the covered area two times
Goal is 40 reps, then 30 reps, then 20 reps, then 10 reps of each of the three exercises. But we didn’t all finish them because of time.
Push-ups
Dumbbell Swings
Dumbbell Thrusters
Pictures:
