Clean & Military Press 10 reps Squat 10 reps Weighted Pullups 10 reps One -
Arm Dumbbell Swing 10 reps Standing Calf Raise 10 reps Sit - Ups 10 reps
Not exact matches
Gently
swing the weight in front of your body and lift the
dumbbell till your
arm is parallel to the floor, then with a controlled movement lower the weight and start the same movement with the other
arm.
Try the same thing for a set of 20 reps of one -
arm snatches or
swings with each
arm with a kettlebell or
dumbbell, and tell me your legs aren't burning, heart racing, and you're gasping for breath.
Keeping your
arms straight and the
dumbbells parallel to the ground, rotate your torso to
swing the weights up and over to the opposite side.
• Enages obliques, low back, abs and deep stabilizers • Use a medicine ball or
dumbbell • Sit on the floor with knees bent • Keep your torso straight and
swing the medicine ball from side to side with your
arms?
180 Degree Burpees (no pushup) x 20 Deadlift — left x 20 Deadlift — right x 20 Dynamic Squat with One
arm Dumbbell Press, alt
arms x 20
Dumbbell Row Pushups x 20 Crunches with Hand to hand
Dumbbell Passes x 20 Jump Lunges x 20 Sandbag
Swings x 20 Barrier Jumps x 20 Russian Twist with
Dumbbell x 20
I did some of the workout examples you specified like the one
arm snatches,
dumbbell swings, staggered lunges and all the ab exercises (from level 3).
Goblet Squats (35/55/70 #) One
Arm Dumbbell Ground to Overhead (45/25) Kettlebell
Swings (35/55/70 #) Sled pushes (0 - 95 #) Bar Facing Burpees Toes To Bar Wall balls (14 # to 9 - foot target) Power clean (95/65 #) Thrusters (75 - 115 #) Handstand Push Ups Bar Muscle