Follow Along Vol. 3

May 7, 2020 | Quarantrain

We present to you, your Follow Along with Coaches Beth & Serge!⚡
It’s like having your coaches in your pocket!
You won’t need a timer as we’ll be with you every rep of the way.?

You will need a Dumbbell and a Weight Plate or something you can elevate your heels off the ground with. You could even switch it up with any moderately heavy object teamed with a thick book.
We’ve got 4 Components.
First 2 components are supersets (A straight into B) which will be 2 minute rounds.
Last 2 components are ‘Complex Flows’ which will be 2 and a half minute rounds, so be ready ?
You will roll through each component 3 times.
Remaining time after you complete your exercises is rest.
The workout will take about 30 minutes total.
1A) 10-12 Dumbbell Staggered Supinated Row
1B) 10-12 Dumbbell Heel Elevated Sissy Squat
3×2 min

2A) 16-20 Alternating Curtsy Lunge
2B) 8-10 Dumbbell Hammer Curl > Side Lateral Raise
3×2 min

Flow A
8-10 Dumbbell Staggered RDL > Clean > Reverse Lunge > Over Head Press
3×2.5 min

Flow B
16-20 Alternating Dumbbell Offset Burpee Snatch
3x 2.5 min

Bring your Dumbbell, Weight Plate (or objects of choice) and a towel because Beth and Serge will have you dripping ?
Save this workout and bring your game face with your A-game because it’s going down ?
No excuses now ?
Stay Strong Squad!