Remember, this is just a sample of how you can structure your workouts! The calendar below is a suggested schedule, but it can be modified based on the time you have each day, so adjust your work days and rest days as needed. Hang the calendar on your fridge, or keep it in your purse or car, for easy reference. A one-month dumbbell workoutĭownload your printable calendar here. perform the upper body and lower body routine on one day) so that you can just do one workout and skip it the next day. If you know that you’ll be busier tomorrow than today, you may want to combine both workouts into one (i.e. The dumbbell thruster is one of the best total body exercises in the game. I recommend that you look at the workouts for the week and plan them around your schedule. To make these daily workouts a quick 15 minutes, we’ve split up the body parts into three different routines:Īs the month moves on, the routines progress, which you'll notice is notated by an increase in repetitions on the calendar. leg day, arm day, etc.) your results will be similar. Hold the dumbbell in front of your shoulders with your palms are facing in. Research shows that whether you decide to do all of your strength training in one day or split up the workouts into different muscle groups (i.e. All of the internal rotation stretches are designed to stretch the posterior. This month’s workout focuses on 15-minute routines that are easy to squeeze in to a busy schedule and only requires a set of dumbbells.
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