Week 1 D1 Power Dumbbells

Perform the 4 warm up exercises for 20 seconds each for the 3 rounds. Stretch for 2 minutes. Warm up: -switch kicks 3 x 20 sec -jump lunges 3 x 20 sec -Inch worm to push up 3 x 20 sec -Body weight forward + side lunge 3 x 20 sec Superset 1: - DB hang cleans 3 x 15 -forward lunge snatch (left & right) 3 x 15 Superset 2: -staggered stance power squat 3 x 15 - kneeling superman (bird dog) 3 x 12 Superset 3: DB renegade offset rows 3 x 12 each side -sit up to leg raise 3 x 15