TRANS W1_W1

SQUAD: TRANSFORMATION WEEK 1, WORKOUT 1

Thursday, October 11, 2018, In Fitness by

Get started with this no-fuss workout – all you need is a pair of dumbbells.

The workout focuses on quality execution of fundamental movements. Choose weight that challenges you, but enables you to perform the full 12 repetitions with good form.

Choose weight that enables you to perform the full 12 repetitions, but challenges you. If this style of training is new to you, we recommend starting your first set with 2.5kg for females or 7kg for males. If you are an experienced trainer, try 5-7kg for females or 10-12kg for males and see how far you can push yourself.

This workout is made up of supersets. A superset is when you perform two exercises back-to-back, with little to no rest between them. Typically the two exercises will be working different muscle groups or movement patterns.

Complete 2-4 rounds of each superset in this workout. For example, do exercises A1 and A2 for 2-4 rounds before moving on to exercises B1 and B2.

Alternatively, you can complete all six exercises in a circuit (one after the other) for 2-4 rounds.

WARM UP

Deep Squat

Place your feet approximately shoulder-width apart, turn your toes out slightly and drop your hips down, sitting into your deepest squat position while keeping your heels on the ground.

Inchworm

From the bottom of your deepest squat position, walk your hands out until you are in the top of a push-up position. Hold for a moment, then slowly walk your hands back, returning to the bottom of the squat.

WORKOUT

A1: Dumbbell Deadlift
12 reps

Holding the dumbbells in front of your body, push your hips back and down, maintaining the natural curve in your lower back.

A2: Dumbbell Shoulder Press
12 reps

Standing tall with your feet in a narrow stance, brace your abdominals and build tension through your entire body. Drive the dumbbells forcefully overhead, maintaining the natural curve in your lower back.

B1: Dumbbell Squat
12 reps

Holding the dumbbells in front of your body, aim to keep your chest tall and sit down into a deep squat position, keeping your heels on the ground.

B2: Dumbbell Bent Over Row
12 reps

Soften your knees and hinge forward from your hips while maintaining the natural curve in your lower back. Draw your elbows back while squeezing your shoulder blades together.

C1: Romanian Deadlift
12 reps

Soften your knees and place your bodyweight on the back part of your foot. Driving your hips back, hinge forward at your hips until you feel tension in the back of your legs.

C2: Dumbbell Curl to Tricep Press
12 reps

Set an incline bench to approximately 45 degrees. Start the movement by curling the dumbbells up to your shoulders, then lift your elbows up and extend your arms out at an approximate 45 degree angle to your body.

COOL DOWN

Hip Flexor Stretch
2 minutes each side

Position yourself in a split leg position with both knees at approximately 90 degrees with your back knee on the ground. Tuck your hips underneath your body and lean same arm as the back leg across your body.

 

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