MONSTER DUMBBELL WORKOUT

Powerful. Intense. Strength-Building Workouts.

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MONSTER DUMBBELL WORKOUT

12 Weeks
Mindith Rahmat

These challenging workouts will build strength, power, and endurance. Dumbbells are an inexpensive and efficient way to train anywhere with no gym membership required. Train at home, on the go, and while traveling. This program will train imbalances in muscle strength, coordination, and mobility and is a great progression to Olympic lifts and more complex barbell work. Follow along the with the movement library for video demonstrations and coaching cues of each movement. This training plan covers 12 weeks of total body workouts, training 3-4 days per week.

Click here toStart Your Training Today!

Click here toStart Your Training Today!

Frequently Asked Questions

What is the best way to warm up for my workouts?

A dynamic warm up with a full-body approach is the best way to prepare your body for these workouts. Fluid, continuous movements along with joint mobility will help you transition from a resting heart rate and body temperature to a working heart rate.

Do I have to have a rower for these workouts?

No. While it is recommended to have access to a rower, running is an appropriate substitution.

What weight should I use?

Use a challenging weight that will allow you to maintain good form.

What should I do on my rest and recovery days?

Walking - Mobility - Yoga - Swimming.

What is the training schedule?

Plan to train hard 3-4 days a week and use the other days for active recovery and rest. A typical training week should consist of 3-4 train days and 3-4 active recovery and mobility days.

What is the best way to warm up for my workouts?

A dynamic warm up including a full body approach is the best way to prepare your body to workout. Fluid, continuous movements along with joint mobility will help you transition from a resting heart rate and body temperature to a working heart rate.

What is the time commitment for the program in total, per week?

Workouts are programmed 3 times per week for 12 weeks.

How long should I rest between sets?

Rest and tempo will vary for each person based on their abilities and fitness level. As a general rule, please move through the workouts at a steady pace, always placing form and safety first. Some of the workouts have prescribed rest periods, but if they don't, the intention is to move through each round with as little rest as possible. However, if you find you need more rest to perform clean movements with immaculate form, please add it as needed.

Mindith Rahmat

Mindith is a born mover. She has spent her life exploring various athletic disciplines, starting with ballet and modern dance from an early age. She went on to become a E-RYT 500 certified yoga therapist and teacher. Mindith is known for exploring new ways to mix disciplines such as kettlebells, bodyweight exercises, and yoga to create effective training programs that force people to adapt and constantly challenge themselves.

Meet the Coach