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Description

Crossfit workout with dumbbells and kettlebells


Exercises

Set 1: 1 round
Warm-Up Walk
Effort: Vigorous
Warm-Up Walk
2 minutes

Set 2: 1 round
Push-Ups
Push-Ups
15 reps
Dumbbell Chest Press
Weights: Moderate
Dumbbell Chest Press
15 reps
Diamond Push Ups
Diamond Push Ups
15 reps
Squat Thrusts
Squat Thrusts
12 reps
Rest
Rest
1 minute

Set 3: 1 round
Weights: Moderate
Dumbbell Deadlift
12 reps
Left Lunge with Kettlebell Rows
Weights: Moderate
Left Lunge with Kettlebell Rows
15 reps
Right Lunge with Kettlebell Rows
Weights: Moderate
Right Lunge with Kettlebell Rows
15 reps
Dumbbell Bent Over Rows
Weights: Moderate
Dumbbell Bent Over Rows
12 reps
Rest
Rest
1 minute

Set 4: 1 round
Overhead Press
Weights: Moderate
Overhead Press
12 reps
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
12 reps
Dumbbell Front Raises
Weights: Moderate
Dumbbell Front Raises
12 reps
Dumbbell Upright Rows
Weights: Moderate
Dumbbell Upright Rows
12 reps
Rest
Rest
1 minute

Set 5: 1 round
Isometric Bicep Curls
Weights: Moderate
Isometric Bicep Curls
12 reps
Hammer Curls
Weights: Moderate
Hammer Curls
12 reps
Alternating Bicep Curls
Weights: Moderate
Alternating Bicep Curls
12 reps
Tricep Extensions
Weights: Moderate
Tricep Extensions
12 reps
Rest
Rest
1 minute

Set 6: 1 round
Dumbbell Sumo Squats
Weights: Moderate
Dumbbell Sumo Squats
15 reps
Dumbbell Lunges
Weights: Moderate
Dumbbell Lunges
12 reps
Dumbbell Lunges
Weights: Moderate
Dumbbell Lunges
12 reps
Dumbbells Calf Raises
30 seconds
Rest
Rest
1 minute

Set 7: 1 round
Weights: Moderate
Get Ups with Dumbbells
15 reps
Weights: Moderate
Weighted Russian Twists
15 reps
Weights: Moderate
Get Ups with Dumbbells
15 reps
Weights: Moderate
Weighted Russian Twists
15 reps
Rest
Rest
45 seconds
Fifer Scissors
Fifer Scissors
20 reps
Elbow Plank
Elbow Plank
30 seconds
Fifer Scissors
Fifer Scissors
20 reps
Elbow Plank
Elbow Plank
30 seconds
Rest
Rest
45 seconds

Set 8: 1 round
Steady Walk
Effort: Light
Steady Walk
1 minute


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