DB Total Body 1
Movement Prep
- Myofascial Rolling (5-10 Minutes)
- Warmup (10-15 Minutes)
How to Read Workouts
- Some blocks may include a few options for an exercise. Choose only one. These are generally a default, a progression, and a modification based on the equipment or skillset required. A category is listed (i.e., squat, push, pull, core) so you could substitute any exercise from that same category and still maintain the balance of the program.
- Perform all exercises in a Block, back to back. For example, Block A may contain A1, A2, and A3. You would complete one set of each exercise (A1 then A2, etc.), then repeat the block for the number of sets listed.
- Workload is listed as Sets x Reps (i.e., 3x8) for Week 1 / Week 2 / Week 3 / Week 4. For example, 3x8 / 3x10 / 3x12 / 3x8 would be 3 sets of 8 reps for week 1, 3 sets of 10 reps for week 2, etc.
- Any unilateral exercise (single-leg, single-arm, left, right), reps are per side.
- See Full Lesson
Customizing a Workout
There's a reason behind every detail of our workouts, but you have unlimited options for customizing it as you please.
- Adjust the reps for different goals. See Workload lesson
- Substitute exercises with similar movements (e.g. a squat exercise for another type of squat or a leg exercise for another leg exercise).
- Sub equipment (e.g. dumbbells instead of a barbell).
- Recommended Lesson - Exercise Progressions and Modifications.
- Questions? Ask on our Private Facebook Group.
Equipment: Medium to Heavy Dumbbells
Block A
A1 - Mobility - Bird Dog - 3x10e
A2 - Mobility (Hip) - Hip Raise - 3x10
A3 - Mobility - Squat Walkout with Reach - 3x10
Block B
B1 - Hinge - Deadlift - DB or KB - 3x15
B2 - Push (Horizontal) - Bent Over Row - 2DB or 2KB - 3x10
rest 60s
Block C
C1 - Squat - Goblet Squat - 1DB - 3x15
C2 - Push (Vertical) - Overhead Press - 2DB - 3x10
rest 60s
Block D
D1 - Single-Leg (Squat) - Reverse Lunge - 2DB or 2KB - 3x10/e
D2 - Push (Horizontal) - Pushup - 3x max reps
rest 60s
Block E
E1 - Isolation (Arms) - Hammer Curl - 2DB - 3x15
rest 30s
Finishers
Finishers focus more on bodybuilding, abs, and conditioning. They are less important for the workout, but do them if it's important to you or you want a longer workout.
Cool Down
Better results happen with rest. Rest is when your body can repair and recover from today's workout. We recommended doing the same massage and static stretch exercises from the warm-up.
- Foam roll for 2 to 5 minutes to significantly lessen soreness.
- Stretch 5 minutes so you don't feel stiff later.
- Eat something within the next hour.
- Sleep 7 to 9 hours.
