I think it has become pretty clear to anyone that knows and/or follows me that I am a HUGE fan of lifting HEAVY. While this will always remain true, that doesn’t mean that a workout with lighter weights doesn’t have its place. Lower weight higher reps can be a great way to allow for some rest and recovery from the taxing nature of consistent heavy loading. Plus it’s really nice to mix things up a bit to keep motivation high and avoid feeling burned out.
That doesn’t mean you won’t get a killer workout in that will have you sweating puddles on the ground! Try adding this workout to your training program. This can easily be done at home or at the gym. It requires just a pair of dumbbells and a timer so no excuses! 🙂 You can use this workout to give yourself a little break from those heavy load days or add it in for a good cardio strength day. Either way, you’ll be glad you did it!
You can CLICK HERE to get a PDF download of this workout that you can take with you to the gym or just have it for easy access at home.
NEED:
A pair of medium and heavy dumbbells and a timer
Directions:
Perform 3 Rounds of 45 seconds for each exercise. Complete all three rounds for the group before moving on to the next group.
Group 1
Squat Thrusts
Burpee with 180-degree jump
Renegade row
Group 2
Goblet Squat
Mountain Climbers
Bent Row
Group 3
Right leg reverse lunge to knee raise
Plank hip dips
Left leg reverse lunge to knee raise
AMRAP Finisher- repeat the following for a total of 3 mins
15 squat jumps
10 tuck ups
5 dive bombers
Let me know how you did with this workout and don’t hesitate to leave a comment with any questions you have.
Happy lifting my friends! Have fun!
Xx
Allison
