- Begin by pulling dumbbell up to your shoulder
- Press up using your legs for power
- Switch hands and bring dumbbell to the ground and repeat

Dumbbell clean and press (single)

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

- Begin in push up position with dumbbells in both hands
- Row dumbbell toward your hip and lower back down
- Repeat with the opposite arm 
- Lower chest towards the ground
- Press through your arms to lift back up

Dumbbell renegade rows + push ups

Low plank punches

W1/D3 Full body Dumbbell
Week 1 & 3

W1/D1 Dumbbell lower body
Week 1 & 3

Great arm workout. Just hard enough to keep going and not quit!

Stephanie

Really good quick (30 minute) workout that will have me feeling it tomorrow.

Clay

W1/D2 Upper body dumbbell
Week 1 & 3

The description was right. This is a killer core workout!

W1/D4 500 rep Core
Week 1 & 3

W2/D1 Lower body 
Week 2 & 4

W2/D2 HIIT Core

W2/D3 Upper body 
Week 2 & 4

W2/D4 Full body 
Week 2&4

Great kick your butt workout to start the new week!

W1/D3 Full body Dumbbell Week 1 & 3

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