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gf11 Full Body | Dumbbell Strength Progressive Workout Series – Part 2
Welcome to my Full Body Strength Progressive Series – Part 2 of 4. With each subsequent workout in the series the Work : Rest (work to rest ratio) increases – either by increasing the exercising time or by decreasing the rest time, or both. The 4 workouts in this Series do not need to be done in a specific order so definitely try them all.
Part 1 | Part 3 | Part 4
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
Ready to get to work? Let’s go! Progressive Workout – Part 2
Work : Rest = 2:1
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Before You Begin
Following a 1-minute warmup, this workout is designed with a 2.0 Work : Rest. There are (2) Tabata workouts. The first is 4 minutes (work 20s & rest 10s) and the second is 6 minutes (work 30s & rest 15s). Both are 8 total rounds. The purpose of the workout is to strength train all major muscle groups and work twice the rest time. I used 10 (4.5 kg) & 15 (6.8 kg) pound weights.
Full 11-minute Workout Video:
Workout Breakdown:
Tabata #1 (4 minutes)
Work for 20s and then rest for 10s to complete one round. There are 8 rounds total.
Rounds 1, 3, 5, 7:
Pushup Down/Up
Rounds 2, 4, 6, 8:
Kneeling Piston Rows
Tabata #2 (6 minutes)
Work for 30s and then rest for 15s to complete one round. There are 8 rounds total.
Rounds 1, 3, 5, 7:
Reverse Lunge with Bicep Curl
Rounds 2, 4, 6, 8:
Burpee with Push Press
