This routine involves the full body except upper back work. I would call this workout advanced so if you’re a beginner I would save this one for another time down the road. You should be comfortable doing a deadlift and pushups in order to complete this workout so make sure your technique is on par. It is hard to tell you the weight to use so you should figure out what weight works best for you.
Before you begin make sure to set up everything in order for you to move smoothly from exercise to exercise. The workout will be done in the following order. Start by holding a pair of dumbbells and do pushups with the dumbbells and your palms facing each other. Complete just 5 reps and then come up on your knees and do 5 reps of bicep curls with the same weight. After you do the curls go right back and do 5 more reps of pushups and then 5 more reps of curls. Next move on to a barbell deadlift and complete 8 reps ( the weight should be heavy enough so the reps are very tough). Immediately after you finish go right into reverse lunges with no weight and do as many as you can and as fast as you can for 25 seconds. Finally finish with side lunges with no weight as do as many reps as you can and as fast as you can for 20 seconds. Repeat from the start for 2-4 more rounds.
Pushups with dumbbells 5 reps
COMBO WITH
Kneeling Bicep curl with dumbbells 5 reps
( Repeat 1 more time)
Deadlift with barbell 8 reps
SUPERSET WITH
Speed reverse lunges with no weight 25 seconds
SUPERSET WITH
Speed side lunges with no weight 20 seconds
Repeat 2-4 more times.
