INTENSE Dumbbell Arms and Legs Workout! | STF - Day 54

Welcome to your new favorite circuit workout! I had such a great time filming this one for you, make sure you let me know how you did when you're done and keep pushing to stay strong throughout the weekend with your nutritional choices!

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We will work for 3 rounds of 30 seconds of work for every exercise and the workout will be a circuit style workout. The training variables we will implement in our workout today will be focusing on the powerful and explosive execution of your reps. You will use weights that are considered medium-heavy weight for each exercise to be able to perform more reps powerfully and you will move your body in quick explosive fashion in our cardio movements. Think of agility and powerful strength today moving your body and the resistance with all your might each rep. This might mean you take a few more seconds between reps but the power is all I am looking for in this workout. You will aim for 6-10 reps for each work period and aim for MAX EFFORT!

Exercises:
Hammer Curls
Supinated Curls
Step ups 
Heel Elevated Squat
RDL to Stagger Squat 
Tricep OH Extension
Reverse Lunge + DB Pass Thru
Skull Crushers 
Bicep Flexed Raises
Tricep Kickbacks
Forward Lunge to Lateral Lunge left
Forward Lunge to lateral Lunge right

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00:00 Introduction
00:23 Warm Up
02:24 Curls and Step Ups
09:24 Heel Elevated Squat, RDL to Stagger Squat & Tricep OH Extension
16:25 Reverse Lunge + DB Pass Thru, Skull Crushers, &  Bicep Raises
23:25 Tricep Kickbacks & Forward Lunge to Lateral Lunges
29:57 YOU'VE MADE IT TO YOUR COOL DOWN!