Dumbbell & Kettlebell Home programming! (Week 3)

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 or are looking for a warm-up: don’t hesitate to contact The Vastberaden Fitness Hotline!

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MONDAY

8 rounds for quality

8 single arm dumbbell row (each)

8 single arm arnold presses (each)

16 hollow rocks

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WEDNESDAY

4 rounds

20 single arm dumbbell thrusters 

400m run

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FRIDAY

10 rounds 

10 dumbbell swings 

5 burpees

10 goblet lunges 

5 burpees