Guided Dumbbell Workout | Campus Rec at CSU

Dumbbell Workout
STRENGTH: Complete 4 sets of 4-15 reps per movement depending on your goals for the movements listed below; Rest as needed
-Dumbbell Squat to Curl to Press
-Dumbbell Bench Press
-Dumbbell Row
-Dumbbell Russian Twist
HIIT: 4 Rounds for Time at 20 reps each. Time yourself for this workout and monitor your intensity for what you desire- the faster you go, the higher your heart rate. Choose a weight that you can move safely, effectively and efficiently. The goal is to complete in under 10 minutes.
-20 Dumbbell Squat to Curl to Press
-20 Dumbbell Bench Press
-20 Dumbbell Row Each Arm
-20 Dumbbell Russian Twist per side (40 total)
Dumbbell Squat into curls into a shoulder press
Tips: Find a low to moderate weight since there will be 4 sets/rounds and these are compound movements.
Dumbbell bench press
Tips: Focus ongoing slow when bringing the weight down to your chest and on correct form. The weight in the example does not have to be the weight you can use, find a weight that you are comfortable with.
Cues: Lay down on the bench with your chest facing the sky and have the dumbbells horizontal across your chest. Push the dumbbells up to the sky, but do not lock your elbows when pushing the dumbbells. Lower the weight slowly back to the original position and repeat. Focus on correct form and controlling the weight.
Options:
Only 1 dumbbell available? No problem! You can do this movement just focusing on one side and then completing the reps on the other. This is another great option to incorporate engaging your core to account for the weight imbalance of the single dumbbell
Dumbbell row with bench
Tips: You can go a bit heavier on these exercises if you have good form. Keep your back neutral and go slow when pulling the weight to your hips, elbow high, focus on form rather than speed.
Cues: Have a flat bench with one knee on the end (either side of the bench) and put one hand onto the opposite side of the bench with the remaining leg on the ground and the other arm holding the weight. Hold the weight with the dumbbell vertical to the mirror so the number on the dumbbell can be shown in the mirror. Pull the weight up to your hip and lower down to the ground (keep the weight about 6 inches off the ground).
Trainer: Alfredo
Personal Trainer Bios: drive.google.com/file/d/1sEMp...
Informed Consent: Participation in this online fitness demonstration is voluntary. Physical activity may result in injury, and by participating, you assume the risk of injury that may result from your participation. It is strongly recommended that you participate in a space that is suitable for this activity. If you experience pain or injury during participation, we encouraged you to stop and seek appropriate medical advice or care as needed. Campus Recreation at Colorado State University strongly recommends that each participant have an annual physical examination and follow the advice of your health care provider before participating.
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