Dumbbell & Kettlebell Home programming! (Week 2)

How to use your weights at home.


Did you pick up a dumbbell or a Kettlebell at the gym, but aren’t sure how to use it?


We’ve got you!


We added three workouts a week in which you can implement your weights! You can find them on Beyond the Whiteboard on Monday, Wednesday and Friday, or scroll down to check out this weeks options!

As always, if you have any questions don’t hesitate to contact The Vastberaden Fitness Hotline!



20:00 AMRAP
“jacked Cindy”
5 dumbbell rows (each)
10 dumbbell bench (each)
15 dumbbell squats




alt. dumbbell snatches
Burpees over the dumbbell

Rest 2:00

alt. dumbbell snatches
Burpees over the dumbbell




5 rounds for time
10 renegade row (each)
10 dumbbell thrusters (each)


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COVID-19 closure

On the 14th of december the government announced we are going back into a nation-wide lockdown for at least five weeks. Of course both team Vastberaden and team Heldhaftig have a plan ready for this scenario. We are committed to do all that we can to get you through the upcoming weeks as fit and flexible as possible! If you have any questions, concerns and/or positive words for the team don't hesitate to reach out to any of our coaches! Stay safe, stay fit, stay home and most of all, Stay Vastberaden!