☑️ Download the free TEMPO training calendar and follow along and mark off your workouts and progress with the program - https://www.werkdmethod.com/tempocalendar
✅ Join the WERKD Method FREE 14-Day Challenge Here and get access to our most recent training program and a bunch of nutrition content to jumpstart your transformation 👉 https://www.werkdmethod.com/
Day 1 | Full Body Dumbbell Workout | TEMPO 30-DAY PROGRAM
WERKOUT DETAILS:
MONTHLY TEST:
Time under tension - DB Bench Press Challenge -
How many reps of a challenging weight can you complete in a row with good form with a 5/5/5/0 tempo.
CIRCUIT #1
50s werk/ 25s rest x 3 rounds
DB Thrusters (3/1/0/0)
Mummy SIt ups
Rest 45s between rounds.
CIRCUIT #2
50s werk/ 25s rest x 3 rounds
Reverse lunge to Upright row (R) (3/0/0/0)
Supermans
Reverse lunge to Upright row (L) (3/0/0/0)
Rest 45s between rounds.
CIRCUIT #3
50s werk/ 25s rest x 3 rounds
DB snatch (R) - 2 seconds down to shoulder
DB snatch (L) - 2 seconds down to shoulder
Skaters
Rest 45s between rounds.
*TRAINING EQUIPMENT*
GOOD VALUE ADJUSTABLE DUMBBELLS: https://amzn.to/3jlVMCH
HEX DUMBBELLS: https://amzn.to/3yoAD0q
HANDLE RESISTANCE BANDS: https://amzn.to/3hxatST
LOOP RESISTANCE BANDS: https://amzn.to/3k2uaSt
KETTLEBELLS: https://amzn.to/3glnEF9
HIP BANDS: https://amzn.to/3yhs1se
FLAT BENCH: https://amzn.to/2S27yqH
DIP BARS: https://amzn.to/3yiTvhd
PULL-UP BAR: https://amzn.to/2S4az9Y
SPIN BIKE: https://amzn.to/3eYvqEG
XL FLOOR MAT: https://amzn.to/3wkxXPv
*SUPPLEMENTS*
PROTEIN: https://amzn.to/2QrlfyY
CREATINE: https://amzn.to/3tXf4QU
PRE-WORKOUT: https://amzn.to/3fsn9I7
KITCHEN EQUIPMENT
FOOD SCALE: https://amzn.to/38aqAjj
WEIGHT / BODY FAT BATHROOM SCALE: https://amzn.to/3pL0GNb
BEST AIR FRYER: https://amzn.to/3B2QFNP
PRESSURE COOKER: https://amzn.to/3j30Ewp
*CAMERA GEAR*
CANON RP: https://amzn.to/3hEQgL1
WIRELESS MIC: https://amzn.to/3muqYlq
SHOTGUN MIC: https://amzn.to/33Y4wq0
LIGHTS: https://amzn.to/33RgsKk
LINKS USED IN THE DESCRIPTION MAY OR MAY NOT BE AFFILIATE LINKS By using the affiliate links i earn a small fee of your purchase, it does not cost you anything extra to use them. They help me to be able to create more videos for you. Thank you for the support! #fatloss #diet #fitness
Дата на публикация: 14 март, 2022
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