Scott Burke

By far I was left the most drenched with this one

Chris

Luke Mullen

- can be done standing 
- begin with two HEAVY DB’s 
- curl reps until about 1-2 reps from failure 
- replace HEAVY’s with MED OR 
MED/LIGHT DB’s
- curl until failure 
- FORM: palms face forward, elbows
stay tight to hips (not touching)
- spine and head stay tall, don’t lean back too much on the bench 
- if you’re elbows begin to slide forward the weight is becoming too heavy AKA you’re compensating and that counts as failure, switch weights or stop

Seated Curl (drop set-read description)

- can be done standing 
- begin with two HEAVY DB’s 
- press 10 reps HEAVY 
- replace HEAVY’s with MED OR 
MED/LIGHT DB’s for 5 reps 
- last set go until failure 
- FORM: palms face forward, elbows
begin at 90 degrees 
- spine and head stay tall, engage your core, breathe
- don’t lean back too much on the bench

Seated Shoulder Press (drop set-see description)

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- with a DB in one hand, support yourself with the other hand (use a box, chair etc.)
- Pull the dumbbell up keeping your elbow close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion 
- 10 each arm

DB bent over row (single arm)

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box (option to add a knee drive)
- 10 reps on each leg

DB box step ups (DB Weighted)

- Two HEAVY DB’s
- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping knees slightly bent
- Maintain straight line from tailbone to top of head 
- Stand straight back up pressing hips forward

DB deadlifts

- Two MEDIUM DB’s 
- 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

DB Thruster

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box (option to add knee drive)
- Bring second foot down, then first foot and step back into reverse lunge 
- 10 reps each leg

DB Box Step Ups + Reverse Lunge

Alternating Reverse Lunge + Hammer Curl

- Doesn’t have to be a tall box
- Pick up speed as you get comfortable with the movement 
- 15 taps each foot 
- 30 reps

Box Toe Taps

- increase speed with comfort level
- does not need to be done fast; this is a finisher, your legs are likely already torched if you picked appropriate weights 😈

Alternating Lateral Box Step Up (finisher)

Total Body | Dumbbells +
Box

I like your workouts.  They remind me of the workouts at hiit classes I take.

Jason

Justin

Total Body (Drop Sets) | DB + Barbell (or only DB)

Bi’s, Shoulders, + Legs | Dumbbells (TOTAL BODY)

Total Body | EZ Bar

Was great!! Only issue I face is with push-up and pull-ups, I have very bad shoulders any way I can get a good workout with putting too much stress? My goal is to build up that area but I can’t go too much at first.

Kyle

I don’t have a pull up bar, so suggesting an alternative would be helpful. Thanks.

Total Body | Body Weight

Great workout!! Would like a bit more abdominal work for full body but I added bicycles to the end.

My favorite workout yet. The exercise where you go down with the weight along your leg with your feet staggered seemed to strain my love handle area more than my glutes so maybe I was doing that one with improper form but overall my favorite one yet

Total Body | Dumbbells + Box

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