A . Wellness Method Workout Programs
workout programs will continually be added. Click on the title of the workout program at the navigation bar below to filter all correct videos for individual programs.
workout programs will continually be added. Click on the title of the workout program at the navigation bar below to filter all correct videos for individual programs.
A welcome and introduction to this 12-week dumbbell only total body program! You are going to love it!
3x per week total body
1x per week deep core (feel free to do this on one of the strength days if desired)
Duration of Workouts: 30-40 minutes
Equipment: Dumbbells
Location: Home or Gym
you will see notes of “engage your core”. This means pulling your core in and back to your spine NOT sucking in. You should be breathing normally. This is very important for core strength and providing stability.
* I suggest having a variety of weights if able
IMPORTANT: Always focus on proper form first before increasing weight. After that, aim for “progressively overloading”, which means to always use a weight that makes the last few reps of each set challenging. This will stimulate lean muscle growth and where you will see change happen.
15 Air Squats
10 90/90 Hip Switches
12 Torso Twists
10 Arm Circles Forward
10 Arm Circles Backward
15 weighted dead bugs (can do bodyweight)
12 bird dog crunch, each side
20 bicycle kick outs
repeat for 3-5 rounds
keep core pulled in toward spine and engaged. Breathe normally.
SUPERSET
3×20 Alternating Front Lunge (10 per side)
3×10 L Raises
SUPERSET
3×10 Split Squats, each side
3×10 Tricep Push Ups
SUPERSET
3×10 single leg glute bridge, each side
3×10 bicep curl to overhead press
the first number is the number of sets, the second is the number of reps. For example, "4x12" reads 4 sets of 12 reps. You must complete the number of sets before moving to the next move. For a superset, you will complete the first move, then as quickly as possible move to the second move listed. After each superset, rest for 30-45 seconds before going into the next set of that superset. Please rest for 1-2 minutes between supersets. Important: choose a weight that allows the last 2 reps of each move to be challenging
Perform 3 rounds of the following moves:
30 bear crawl knee taps
12 single leg toe touches, each side
12 Russian twist lean back
SUPERSET
3×10 Reverse Lunge Knee Drive, each side
3×12 Alternating renegade row (6 rows on each side)
SUPERSET
3×12 Front Raise with Vertical Hold
3×12 Sumo Squat with Calf Raise
SUPERSET
3×10 Tricep kickback, each side
3×12 Lying DB Hamstring Curls
*modification option: attach a band to stable structure and loop around feet and curl hamstrings using the resistance of the band.
the first number is the number of sets, the second is the number of reps. For example, "4x12" reads 4 sets of 12 reps. You must complete the number of sets before moving to the next move. For a superset, you will complete the first move, then as quickly as possible move to the second move listed. After each superset, rest for 30-45 seconds before going into the next set of that superset. Please rest for 1-2 minutes between supersets. Important: choose a weight that allows the last 2 reps of each move to be challenging
SUPERSET:
3×15 DB Squats
3×10 Around the Worlds
SUPERSET
3×12 Deadlifts
3×12 Plank Pull through (6 pulls on each side)
SUPERSET
3×10 Bulgarian split squats, each side
3×12 skull crushers
the first number is the number of sets, the second is the number of reps. For example, "4x12" reads 4 sets of 12 reps. You must complete the number of sets before moving to the next move. For a superset, you will complete the first move, then as quickly as possible move to the second move listed. After each superset, rest for 30-45 seconds before going into the next set of that superset. Please rest for 1-2 minutes between supersets. Important: choose a weight that allows the last 2 reps of each move to be challenging
SUPERSET
3×10 Single leg Glute Bridge, each side
3×12 wide bicep curl
SUPERSET
3×10 close stance squat, each side
3×12 dumbbell pullover
SUPERSET
3×10 side lunge, each side
3×10 Kneeling GTO, each side
