Whiteboard Session #9: Dumbell Complexes!!
This week’s whiteboard session is a couple of dumbell complexes I’ve been playing around with lately. All the instructions are on the session plan, rest wise go for 1:1 work to rest, and try for 3 circuits round both of the them. So if it takes you 1 min, rest for 1 minute. Do the lower body first then do the upper body. I used this exact session as the finisher to the cricket high performance academy boys training session on Wednesday this week.
It finished them!
Let me give you a word of advice. If you need to train or do any kind of leg based activity (walking included) the next day, don’t go heavier than 5 or 6kg on the dumbells for the first time you do this session. It’s a killer!
The upper body session isn’t as bad. It’s tough but not as concentrated. You just need a med ball and that’s it. The steps exercise is basically plank walk-outs over 2 raised surfaces. You do this 6 times round or around 40 seconds. Then it finishes with one of my favourite push-up variations, the hindu push-up.
Enjoy the sessions folks and let me know your thoughts!
PS If you like this kind of training, you should check out the LEAN BODY METHODS EBOOK, where you can learn how to lose body fat and get super athletic.