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  • The New Year Workout

    3,560 views 7 months ago
    THE NEW YEAR WORKOUT
    - muscle matters most!
    - a single dumbbell complex
    - 3 moves, 1 minute each
    - 30s/side for unilateral moves
    - Rest 1 minute between rounds or hop in place
    - Perform up to 4 total rounds for a 16-minute workout
    - Do 2-3 workouts per week with ideally 48 hours between sessions
    - First look to increase your reps with the same load within each time frame. Then you can increase the weight in small 2.5-5lb increments.

    Phase I- 2-3 weeks
    1- Goblet Squat (60s)
    2- 1-Arm Split Kneeling Overhead Press L/R (30s/side)
    3- 1-Arm Quadruped Rows L/R (30s/side)

    Phase II- 2-3 weeks
    1- 1-Arm Front Squat L/R (30s/side)
    2- 1-Arm Split Stance Overhead Press L/R (30s/side)
    3- 1-Arm Bent-Over Row L/R (30s/side) Show less
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