These workouts really target each muscle group. They are challenging and sometimes they seem impossible and then I’m amazed I can do it. Love the length too!

Strict press db

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

Dumbbell push press

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

- Begin with a dumbbell in each hand
- Curl dumbbells up towards your shoulders engaging your biceps
- One dumbbell will hold at the top of the curl engaged as you lower and re-curl the opposite arm
- Switching back and forth for time or reps

Dumbbell ISO bicep curls

Reverse curls

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Lying Dumbbell skull crushers

- Start by lying down with hands close together on the barbell
- Lower weight down until it taps your chest
- Extend arms straight back up

Db Close grip bench press

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

W6/D3 Upper body 
6&8

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

W1/D3 Full 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!

W6/D3 Upper body 6&8

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