Dumbbell & Kettlebell Home programming! (Week 7)

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!



15:00 amrap

8 single arm dumbbell bench press (each)

8 single arm high pulls (each)

16 goblet squats




For time 

100 dumbbell single arm thrusters 

*every break 10 v-ups





Dumbbell lunges 

Dumbbell russian twist

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