Coach Bronek | Super dumbbell split
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Super dumbbell split

After a couple of months of regular exercising it is time to introduce some variety in training and gradually increase intensity.

In this training routine you’ll alternate between 2 different training sessions.

You could schedule this as following:
Week 1: Monday – Session 1, Wednesday – Session 2, Friday – Session 1,
Week 2: Monday – Session 2, Wednesday – Session 1, Friday – Session 2, etc..

Similarly like in the previous routine (“Super dumbbell”), begin exercise 1A and after completion a required number of repetition, without delay follow by exercise 1B.

When you complete these two exercises in a row (known as a superset) rest for 60 seconds before starting the same superset from the beginning.

In week 3, you could increase a number of supersets to 3 (you’ll do the sequence 1A-1B three times and then move on the sequence 2A-2B and again complete it three times).

Session 1

    • 1A. Dumbbell split squat  – 10 times each leg
    • 1B. Press-up oblique  – 10 repetitions
    • 2A. Dumbbell plie squat – 20 times
    • 2B. Hip bridge  – 10 times
    • 3A. Beginners renegade rows  – 10 times each side
    • 3B. Forward shuffles – 20-30 times each leg

    • 1 split squat start
    • 2_ Press-up oblique start
    • 3 plie squat start
    • 3 plie squat start
    • 4 hip bridge start
    • 5 renegade row start
    • 6 forward shuffles 1

    • Finish
    • ….Bottom  || …right || ….Left
    • Mid
    • Top
    • finish
    • 2

Session 2

    • 1A. Dumbbell front squat – 10 times
    • 1B. “Heel” crunch – 10 times
    • 2A. Step-ups – 10 times each leg
    • 2B. Side hip raises – 10 times each side
    • 3A. 2 arms dumbbell bent-over row – 10 times
    • 3B. Leg thrusts – 10 times

    • 7 dumbbell squat start
    • 8 heel…. start
    • 9 Step up start | Mid
    • 10 side plank side hip raises start
    • 11 dumbbell bent-over row start
    • 12 leg thrust start

    • Finish
    • Top
    • Top
    • TOP
    •  Finish
    • Finish

Please remember to conclude each of your sessions with a simple sequence of stretching exercises. Performing only these few stretches will not only maintain the level of mobility you currently have, but will also gradually, but significantly increase all ranges of motion in your hips, spine, arms and shoulders