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gf11 Full Body | Dumbbell Strength Progressive Workout Series – Part 1
Welcome to my Full Body Strength Progressive Series – Part 1 of 4. Starting with Part 1, 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 2 | 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 1
Work : Rest = 1.4
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Before You Begin
Following a 1-minute warmup, this workout is designed with a 1.4 Work : Rest. There are (10) 1-minute intervals of 35s work followed by 25s rest. The purpose of the workout is to strength train all major muscle groups thru performing compound exercises in each set. I used 20 & 25 pound weights.
Full 11-minute Workout Video:
Perform each exercise for 35 seconds and then rest for 25s. Start a new exercise at the top of every minute.
Minutes 1 & 7:
(LEFT) Side Lunge, Rack & Curtsy Lunge
Minutes 2, 5 & 8:
Minutes 3, 6 & 9:
Oblique Sit up with Overhead Tricep Press
Minutes 4 & 10:
(RIGHT) Side Lunge , Rack & Curtsy Lunge