TRANS W1_W2

SQUAD: TRANSFORMATION WEEK 1, WORKOUT 2

Thursday, October 11, 2018, In Fitness by

This session provides some dumbbell variations to make sure all key muscles are working hard. It’s designed to improve functional strength, using movements that incorporate all major muscle groups and challenge your entire body.

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 a standing position roll your head and shoulders forward before folding forward from your hips until your hands reach the ground. 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 to your feet and reverse the movement.

WORKOUT

A1: Dumbbell Deep Deadlift
12 reps

A slight variation to the first workout with the dumbbells starting on the ground. This requires good mobility of the lower legs and hips so if you cannot drop low enough, place the dumbbells on a riser.

A2: Dumbbell Bench Press
12 reps

Lying flat on your back on a bench, extend your arms so the dumbbells are over the top of your body. Bending at your elbows, lower your arms down until the dumbbells are just above the chest then forcefully press them back to the start position.

B1: Dumbbell Walking Lunges
12 reps

Holding the dumbbells at your side take a large step forward allowing both knees to bend to approximately 90 degrees. Drive off the front let and bring the back leg through until you’re in the same position with the other leg.

B2: Dumbbell Renegade Rows
12 reps

Position the dumbbells so they are sitting directly underneath your shoulders and place your feet about hip width apart to provide a base of support. Creating tension through your core, draw one arm up with minimal rotation through the hips. Repeat on the other side.

C1: Outside Leg Swings
12 reps

Sometimes called skier swings, place the dumbbells to your side with you palms facing your body. Hinge back at the hips keeping a long position through your torso, push your hips forward and allow the momentum of the arms to bring the dumbbells up to about face height.

C2: Squat Curl to Press
12 reps

Holding on to the dumbbells, lower your body down into a squat position. Driving off the floor, begin to curl the dumbbells up as you return to a standing position, then press the dumbbells overhead.

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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