Single Dumbbell Circuits

By Sarah Rippel

Author of “Home Program Design Mastery,” “The Ultimate Group Training System,” “Build ‘N Burn 2.0,” & “Build ‘N Burn”

 

 

Circuit #1:

30 seconds Work /20 seconds Rest x 3 Rounds:

DB Diagonal Chop/Lift (L)

DB Lateral Step RDL + 1-Arm Row (L)

DB Diagonal Chop/Lift (R)

DB Lateral Step RDL + 1-Arm Row (R)

 

Circuit #2:

30 seconds Work /20 seconds Rest x 3 Rounds:

DB Travolta (L)

DB Russian Twist Hand-Off

DB Travolta (R)

DB ABC Squat 

 

Circuit #3:

30 seconds Work /20 seconds Rest x 3 Rounds:

DB Vertical Chop

DB Snatch (L)

DB Boat Pose Press-Out

DB Snatch (R)

 

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Check out top level programming by Sarah Rippel :

 

Home Program Design Mastery plus Done for You programs,templates and more!

 

 

 

 

 

 

 

 

 

 

“The Ultimate Small Group Training System”  The most Comprehensive Guide to Semi-Private and Small Group Training for Fit Pros.

 

 

 

 

 

 

 

 

 

 

Build N’ Burn  – Done For YOU 16 Wk Metabolic Group Training Program for Fit Pros

 

 

 

 

 

 

 

 

 

 

Check out The Done-for-You 12 week Build ‘N Burn 2.0 for Fit Pros:

 

 

 

 

 

 

 

 

 

 

 

 

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Other articles by Sarah Rippel:
Bodyweight + Dumbbell Metabolic Circuits II

Using a Tempo Focus with Build ‘N Burn Workouts

 30:30 Turkey “Burner” AB Circuit

New Creative Conditioning Circuits Part 1

How To Progress Conditioning Workouts: Part 3

Strongman Cardio 

Mechanical Drop Sets: Programming Ideas

KISS Principle for Group Training+(3x3x3 Circuit Workout)

Deceptively Devious Conditioning Circuit

The Smart Program Design Series: Incorporating Variety & Making Progression Seamless Part 5 – Selecting Exercises for Conditioning Work

SGT Workout Breakdown- Program 4  Part 1

The Conditioning Based Warm-Up: 10 Minute EMOM

SGT Workout Breakdown Program 4 – Part 2

Metabolic Circuit Revamp V1.0

Unconventional Cardio: Strongman Conditioning Circuits

Density Training for Metabolic Conditioning & Strength Work

Using Cluster Sets To Spice Up Strength Programming

4 Wall Ball Conditioning Workouts+4 Tips to Improve Wall Ball Technique(Videos)

Using a Tempo Focus with Build ‘N Burn Workouts

Speed Ladder + Static Core Continuous 30-Second Circuit Version 2.0

Alternating EMOMs for Small Group Training