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Dumbbell “Code Red” Combo Shred Workout

Dumbbell “Code Red” Combo Shred Workout 

by Funk Roberts, AB and Core Bundle For Fit Pros 

 

Dumbbell “Code Red” Combo Shred Workout
This is a 3-set workout using the metabolic resistance training protocol and combination movements to help maximize total body muscle building and fat loss

 

Workout Instructions
Perform each set one after the other with a 60 second break in between.

 


Core Red Set 1

Perform each exercise for 45 seconds of work followed by 15 seconds rest for 2 straight rounds

1. Dumbbell Forward Lunge Curls to Reverse Lunge Curls
2. Standing Dumbbell W Flyes to Side Lateral Raises
3. Single Dumbbell Pulse Squats to Press
4. Dumbbell Push Up to Alternating T-Raise
5. Double Dumbbell Bent Over Row to Double Shoulder Shrugs

 

Code Red Set 2
Perform each exercise for 45 seconds of work followed by 15 seconds rest for 2 straight rounds

1. DB Reverse Lunge Double Curls to Forward Lunge Double Curls
2. Dumbbell Bent Over Rear Delt Raises to Alternating Front Raise
3. Dumbbell Goblet In and Out Squats
4. Quad Lying Dumbbell Chest Press to Alternating Skull Crushers
5. Tri-Grip Bent Over Dumbbell Rows – Reverse Grip – Regular Grip – Pronated Grip

 

Code Red Set 3 – Burn Out Set
Perform each exercise for 45 seconds of work followed by 15 seconds rest for one full burn out round.
1. Dumbbell Forward Lunge Curls to Reverse Lunge Curls
2. Standing Dumbbell W Flyes to Side Lateral Raises
3. Single Dumbbell Pulse Squats to Press
4. Dumbbell Push Up to Alternating T-Raise
5. Double Dumbbell Bent Over Row to Double Shoulder Shrugs
6. DB Reverse Lunge Double Curls to Forward Lunge Double Curls
7. Dumbbell Bent Over Rear Delt Raises to Alternating Front Raise
8. Dumbbell Goblet In and Out Squats
9. Quad Lying Dumbbell Chest Press to Alternating Skull Crushers
10. Tri-Grip Bent Over Dumbbell Rows – Reverse Grip – Regular Grip – Pronated Grip

 

             

 

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Check out Funk’s programs for Fit Pros here:

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