Locked and Loaded Dumbbell Workout


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20 Day Shred

Featuring strength and conditioning workouts that you can do at home, in a hotel gym, or at a commercial gym. Each workout includes demonstrations on how to perform the technique. The 20 DAY SHRED workouts were specifically chosen to effective at nearly all fitness levels. They can be done back to back or spaced two-three days apart.

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Lookout Below Workout

Overview
Equipment
Home Program
Gym Program
Overview

A strength and conditioning workout that focuses on thorasic spine mobility. Lookout below workout uses the barbell jerk, dumbbell press, and the bosu in a challenging sequence.

Equipment

  • Bosu
  • Barbell
  • Kettlebell

Home Program

Home Workout Program

4 Rounds: Complete in 30 minutes

  • 12 Dumbbell Jerk into Overhead Squat
  • 20 Steps Dumbbell 1 Arm Overhead Walking Lunge
  • 30 Swiss Ball Dumbbell Press

Conditioning EMOM for 15 minutes (Every Minute on the Minute)

  • 16 Bosu Shoulder Taps
  • 5 Bosu Burpees

Gym Program

Gym Workout Program

4 Rounds: Complete in 30 minutes

  • 12 Dumbbell Jerk into Overhead Squat
  • 20 Steps Dumbbell 1 Arm Overhead Walking Lunge
  • 30 Swiss Ball Dumbbell Press

Conditioning EMOM for 15 minutes (Every Minute on the Minute)

  • 16 Bosu Shoulder Taps
  • 5 Bosu Burpees







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About Coach Paul

Paul Bio PictureView my Bio | Email me
BioMedical Engineering - Johns Hopkins University.
Juris Doctorate - Rutgers.
M|WOD, CrossFit Level II, 3DMAPS, FMSII, YBT, RKC, TRX, PN.

Paul has trained over 3000 clients and more than a 100 personal trainers over his 10 years as a mobility and strength coach.  He emphasizes safety and corrective exercises in all programming (strength, weight loss, conditioning, etc.)  His practice focuses on improving flawed movement patterns to prevent injury and improve skeletal-muscular function.  Paul employs a balanced approach in training utilizing his training Yoga, CrossFit, Powerlifting, and Movement Courses to systematically strengthen weakened muscles and mobilize joints and muscle tissue.  Move Better ... Train Better.

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