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I’ve given away these awesome workout programs for free, but if you are looking to take your progress to the next level check out my Nutrition Overhaul 90-Day Program ⬇️
💥 Join my 90 Day Nutrition Overhaul 👉 https://www.werkdmethod.com/offers/WBLvdE2k
What’s included:
✅ Customized meal plan, shopping list, tailored recipes, and macros.
✅ Nutrition app for tracking your diet and progress
✅ Weekly Check-Ins with me
✅ Early access to all workouts and training programs.
✅ Join in on the workouts live 12pm EST.
✅ Training app to track progress in the program
✅ AD-FREE access to on-demand library of 600+ workouts & 12+ monthly programs
💥 For custom training programs and coaching book a call here
👉 https://calendly.com/werkd/discovery-call?month=2023-04
What’s included:
✅ Custom Training Program Tailored To Your Goals (any equipment or gym set up)
✅ Customized meal plan, shopping list, tailored recipes, and macros.
✅ Nutrition app for tracking your diet and progress
✅ Training App To Track Progress in the gym
✅ Weekly Check-Ins with me
THRIVE Dumbbell Training Plan – DAY 30 (LOWER BODY WORKOUT)
Join in on this dumbbell training plan that is built for people looking to gain muscle and lose fat. All you need are a few sets of dumbbells and a bench to get the most out of this dumbbell training plan.
THE WORKOUT:
WARM-UP
AMRAP X 3 MINUTES
5 High kicks each leg
5 Narrow air squats
5 Regular air squats
CIRCUIT #1
30s werk/ 20s rest x 5 rounds
DB reverse lunges (R)
DB reverse lunges (L)
Rest 45s between rounds
CIRCUIT #2
30s werk/ 20s rest x 5 rounds
DB knee supported single leg deadlifts (R)
DB knee supported single leg deadlifts (L)
Rest 45s between rounds
CIRCUIT #3
30s werk/ 20s rest x 5 rounds
DB forward lunge (R)
DB forward lunge (L)
Rest 45s between rounds
CIRCUIT #4
65s werk/ 25s rest x 2 rounds
Narrow low db squats
DB hip thrusts
Rest 30s between rounds.
CIRCUIT #5
AMRAP X 5 MINUTES
10 squat jumps
10 alternating splits squat jumps
10 Air squats
🏋️ EQUIPMENT RECOMMENDATIONS 🏋️
HEX DUMBBELLS: https://repfitness.com/collections/dumbbells/products/ergo-rubber-hex-dumbbell-pairs#629751b2a2489
BEST VALUE ADJUSTABLE BENCH: https://repfitness.com/collections/adjustable-weight-benches/products/ab-3000-fid-adjustable-bench#629751b2a2489
BEST ADJUSTABLE BENCH: https://repfitness.com/collections/adjustable-weight-benches/products/ab-5100-adjustable-weight-bench#629751b2a2489
HANDLE RESISTANCE BANDS: https://amzn.to/3hxatST
LOOP RESISTANCE BANDS: https://amzn.to/3k2uaSt
KETTLEBELLS: https://amzn.to/3glnEF9
HIP BANDS: https://amzn.to/3yhs1se
DIP BARS: https://amzn.to/3yiTvhd
PULL-UP BAR: https://amzn.to/2S4az9Y
SPIN BIKE: https://amzn.to/3eYvqEG
XL FLOOR MAT: https://amzn.to/3wkxXPv
💊 SUPPLEMENTS 💊
PROTEIN: https://amzn.to/3Kv8hbH
CREATINE: https://amzn.to/43kVz7V
PRE-WORKOUT: https://amzn.to/3Kontat
🧑🍳 KITCHEN EQUIPMENT 🧑🍳
FOOD SCALE: https://amzn.to/38aqAjj
WEIGHT / BODY FAT BATHROOM SCALE: https://amzn.to/3pL0GNb
BEST AIR FRYER: https://amzn.to/3B2QFNP
PRESSURE COOKER: https://amzn.to/3j30Ewp
🎥 CAMERA GEAR 🎥
CANON RP: https://amzn.to/3zQcd1w
WIRELESS MIC: https://amzn.to/4003UuT
SHOTGUN MIC: https://amzn.to/33Y4wq0
LIGHTS: https://amzn.to/33RgsKk
LINKS USED IN THE DESCRIPTION MAY OR MAY NOT BE AFFILIATE LINKS