02/26/2021 - hideout - Dumbbell Strong

AO: The Hideout

When: 02/26/2021

QIC: Chef


Number of Pax: 6

Number of FNGS: 0

Pax Names:

True Crime, Zzzs, Blessing, Pilgrim, Raptor


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.

Dumbbell Swings
Dumbbell Thrusters








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