Dumbbell & Kettlebell Home programming! (Week 8)

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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WORKOUT 1

3x 6:00 amrap/rest 1:00

4 DB deadlifts 

6 DB thrusters 

8 bottom hops

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WORKOUT 2

50 jumping jacks

5 dumbbell squats cleans

50 jumping jacks

10 dumbbell squats cleans

50 jumping jacks

15 dumbbell squats cleans

50 jumping jacks

20 dumbbell squats cleans

50 jumping jacks

25 dumbbell squats cleans

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WORKOUT 3

3 rounds

30 v-ups

30 dumbbell snatches