Double Double Dumbbells

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The Workout of the week for this week is a fun little one that I am calling “Double Double Dumbbells”. It is basically 2 circuits of 21 -15-9 reps performed back to back. Each circuit is one double dumbbell exercise performed in the 21-15-9 rep scheme paired with jumping rope each round.

 

The Workout

Complete each circuit as described.           

Circuit 1:

Dumbbell Power Cleans

Jump Rope (see below for reps)

Circuit 2:

Dumbbell Front Squats

Jump Rope (See below for reps)

 

How to Perform Double Double Dumbbells

Prepare

By this time, you should be familiar with all the basic moves we will be doing. If you are not familiar with any of the movements in this workout, ask a coach.

We always recommended you warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.

 

The Workout

Using double dumbbells complete the first circuit, then move directly into the second circuit.  This workout should take somewhere between 10 – 15 minutes.  The double dumbbell exercise for the first circuit is dumbbell power cleans. Perform the set reps followed by jumping rope. When you complete the round of 9 reps and the jump rope, move directly to the second circuit. The double dumbbell exercise for the second circuit is Dumbbell Front squats paired again with jumping rope.

For the rope jumping you have a couple of options. If you have the ability to do Double Unders, perform 50 each round. If you have not learned to do double unders perform 75 Singles.  If you do not have a jump rope, you can perform 40 over and back dumbbell hops.

Make sure to use a challenging weight.

Watch the demonstration video below.

 

Demonstration Video

 

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