Workout
Dumbbell Chipper
100 Walking lunges
80 Renegade Rows
60 Sit ups
40 Floor press
20 Hang cleans
10 Man Makers
Compare to 11/28/16
Rx – 45/30
Rx+ – 50/35
**This is one of my favorite workouts for many reasons.
1. Just 1 pair of DBs needed
2. Good for large groups
3. Movements aren’t too difficult
4. Good amount of volume but not terribly taxing
5. Easy to scale/modify
6. Something fun to do when you want a good, long workout
7. Could do while traveling or staying at a hotel with DBs
We’ve done this one before, so a handful of members should have a time to compare to. First time doing it? Write down your time and expect to see it again around Thanksgiving or Christmas.
A couple things to help you out.. keep moving. Yeah, 100 lunges suck, but not a set of 10.. and another.. and another. Break it down. Renegade rows – KEEP YO’ ASS DOWN! If you look like a teepee, widen your stance more. If you’re looking like you’re pulling the string to start a lawnmower, widen your stance or go to your knees. Core, core core! Brace, brace, brace! One of the main jobs of the core is to prevent rotation. Pull with your arm and stay stiff as a board.
For the sit ups, break them up in sets of 10-15 to keep a steady pace. You’ll be holding 1 dumbbell here, but, again, you need to keep moving.
That’s the underlining theme here.. “keep moving”. The faster or more steady you work and manage your breaks, the sooner it will be over. Have fun!