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DB Only Workout #4

Monday February 01, 2016

Description: Circuit style workout similar to typical FBBC workouts

Equipment: Dumbbell

Gym Boss: Varies by station
 

Station Workout Time Total Workout Time

MPW #4 (4 min)

Quadruped Thoracic Rotations x 8 ea side

Quadruped Bird Dog with opposite elbow/knee touch (extend, touch, extend) x 3 ea side

Cobra to Child’s Pose (hold ea 3 sec) x 4

Prone scorpion x 4 ea leg

Standing One Leg ankle circles, plantar and dorsiflexion, inversion and eversion (30 sec ea leg)

Open the gate, close the gate x 6 ea leg

High Knee March elbow (hands behind head) to opposite knee x 8 ea side

4 min

4 min

Agility Station (6 min total)

Hops on Right Foot (15 sec)

Hops on Left Foot (15 sec)

Multi-directional steps with reach (30 sec)

High Knee March on toes with hands to the sky (15 sec forward; 15 sec backward)

Walking front kicks (30 sec)

Side Kicks alternating feet (30 sec)

Back kicks alternating feet (30 sec)

(Rest 30 sec after first round)

(Repeat ALL above)

(Transition to next station 30 sec)

7 min

11 min

Strength Station (6 min total)

Tall kneeling DB front raises to side raises (60 sec) 

Prisoner Get Ups alternating feet (60 sec)

Rest 30 sec

Squat to DB hammer curl (30 sec) 

DB deadlift to high pull (30 sec) 

Walking Lunges DB in Right Hand (30 sec) 

Walking Lunges DB in Left Hand (30 sec) 

Rest 30 sec

Alternating DB curl to shoulder press (30 sec) 

Bent over one arm DB row to tricep kickback (30 sec ea side) 

Rest 30 sec

Repeat Station

(Transition to next station 30 sec)

14 min

25 min

Finisher

Burpees any way you can (2 min) 

2 min

27 min

Cool Down (3 min)

3 min

30 min

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DB Only Workout #3

Monday February 01, 2016

Description: Circuit style workout similar to typical FBBC workouts

Equipment: Dumbbell

Gym Boss: Varies by station
 

Station Workout Time Total Workout Time

MPW #3 (4 min)

Tall kneeling front stroke and back stroke (30 sec)

Tall kneeling to half kneeling alternating legs 4x ea leg

Cat/Camel x 6

Plank to Pike x 6

Glute Bridges x 6

Supine alternating single leg raises x 8 ea leg

Standing high knee march with arms overhead to hand clap under leg x 16 (8 ea leg)

Alternating mini-side lunges x 8 ea side 

4 min

4 min

Whole Body Station (13 min total)

Squat to DB curl to overhead press (30 sec) 

DB plank rows (30 sec)

Walking lunge with DB rotation (30 sec) 

Side lunge with DB reach (30 sec ea side) 

Sumo DB squat (30 sec) 

(Rest 30 sec)

One-leg DB deadlift (30 sec ea leg) 

Half-kneeling one arm overhead DB triceps extension (15 sec ea side)

Tall-kneeling alternating DB hammer curls (30 sec) 

DB “Kettlebell” Swings (30 sec)

Rest 30 sec

(Repeat ALL)

13 min

17 min

Posture Station (7 min total)

Prone Snow Angels (30 sec)

Supine Back Stroke (30 sec)

Bird Dogs (10 ea side x 3)

Dead Bugs (30 sec)

(Rest 30 sec)

Repeat Station

(Transition to next station 30 sec)

6 min

23 min

Plank Station

Side Plank Left (15 sec on; 5 sec off x 3) 

Side Plank Right (15 sec on; 5 sec off x 3) 

Front Plank (15 sec on; 5 sec off x 3) 

Rest 30 sec

Side Plank Left (15 sec on; 5 sec off x 2) 

Side Plank Right (15 sec on; 5 sec off x 2) 

Front Plank (15 sec on; 5 sec off x 2) 

Rest 30 sec

6 min

29 min

Cool Down (3 min)

1 min

30 min

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DB Only Workout #2

Monday February 01, 2016

Description: Circuit style workout similar to typical FBBC workouts

Equipment: Dumbbell

Gym Boss: Varies by station
 

Station Workout Time Total Workout Time

MPW #2 (4 min)

Shoulder rolls x 8 forward

Shoulder rolls x 8 back

Straight arm clapping x 10

Quadruped Cat/Camel x 6

Quadruped rocking in frog x 8

Bird dog (3 sec hold x 4 ea side)

Mountain Walkers x 10 ea leg 

Air Squats with Overhead Reach x 15

4 min

4 min

Whole Body Station (6 min total)

DB Figure 8’s (15 sec ea direction) 

Half-kneeling hay bailers (30 sec ea side)

Tall kneeling DB front raises (30 sec) 

Getups (from tall kneeling) with or without DB’s (30 sec)

(Rest 30 sec)

Side lunge with DB reach to 1 arm shoulder press (30 sec ea side) 

Right Split Squat to DB Bicep Curl (30 sec)

Left Split Squat to Lateral DB Raises (30 sec)

Bent over DB row to reverse fly (30 sec) 

(Rest 30 sec)

(Repeat All)

12 min

16 min

Gait and Agility Station (6 min total)

Carioche Left and Right (30 sec)

Square Stepping Clockwise (15 sec)

Rest 15 sec

Square Stepping Counterclockwise (15 sec)

Rest 15 sec

Tick Tock Walks (60 sec)

High Knee March Fwd/Bwd on Toes (30 sec)

Skipping (30 sec)

Cross the Stream (60 sec)

Rest 60 sec

Repeat all

(Transition to next station 60 sec)

11 min

27 min

Cool Down (3 min)

3 min

30 min

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DB Only Workout #1

Monday February 01, 2016

Description: Circuit style workout similar to typical FBBC workouts

Equipment: Dumbbells

Gym Boss: Varies by station

 

Station Workout Time Total Workout Time

MPW #1 (4 min)

Quadruped thoracic rotations x6 ea side

Quadruped fire hydrants x6 ea side

Supine elbow presses in butterfly x 8

Supine snow angels x 8

Standing rotational steps x 6 ea side

Straight leg marching (down)

Walking squat with leg curl (back)

Carioche (down and back)

Skipping (down and back)

4 min

4 min

Bodyweight Station (6 min total)

Prisoner squats (30 sec) 

Floor get-ups from supine (30 sec)

Hand walks (30 sec)

Bowler’s Lunge (30 sec)

Plank Up Downs (30 sec)

Bridge Marches (30 sec) 

(Rest 30 sec after first round)

(Repeat ALL above)

(Transition to next station 30 sec)

7 min

11 min

Strength Station (6 min total)

Tall kneeling 1 arm DB shoulder press (30 sec ea arm)

1 arm bent over DB row (30 sec ea arm) 

Walking lunge with DB rotation (30 sec) 

Squat to DB front raise (30 sec) 

Rest 30 sec

DB plank row (30 sec)

Half-kneeling 1 arm DB lateral raise (30 sec ea side)

Pushups (30 sec) 

Lying DB triceps extensions (30 sec)

Rest 30 sec

Narrow squat to DB bicep curl (30 sec) 

DB straight-leg deadlift (30 sec) 

Bent-over DB reverse fly (30 sec)

Alternating DB hammer curls (30 sec) 

Rest 30 sec

(Repeat All)

15 min

26 min

Cool Down (3 min)

3 min

29 min

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