03/13/2021
The Twenty ONE Dumbbell Challenge!
The rules of this challenge are:
- Only use ONE dumbbell for this challenge. Give the other to a friend to join you!
- 21 days of CONSECUTIVE training. Miss a day (day 8 for example), the following day becomes DAY 1 again!
- No consumption of alcohol, soda, or ANY fluids containing HIGH FRUCTOSE CORN SYRUP for duration of the challenge (water, waaateeerrr, WAAAATEEEERRRRRR)
- Limit starchy carbs (rice, pasta, corn, potato) to NO MORE than 1/2 cup each day. As for breads, limit to 1 slice ea.day. Load up on veggies & salads with lo-cal dressings.
- DO YOUR BEST & HAVE FUN!
The Challenge
Begin with Upper Body, perform 10 repetitions of the following exercises:
- Stork Row
- Single leg Shoulder Press
- Pushups
- Single Arm Curl
- Russian Twists (10 ea. side)
In between each set, perform 20 of the following:
- Jumping Jacks, Mountain Climbers, or High Knees
Once all is completed, rest two minutes , then repeat.
Lower Body- 10 repetitions of the following:
- Goblet Squat
- Romanian Deadlift
- FBS Lunges (Forward, Back, Side)
- Toe Raises (30 reps)
- DB Crunches (20 reps)
In between each set, perform 20 of the following:
- Jumping Jacks, Mountain Climbers, or High Knees
Once all is completed,rest 2 minutes, then repeat
Cardio Day- Perform 30-45 mins of any form of cardio you choose (bike, eliptical, stepper, etc.)
Once you've completed an Upper, Lower, & Cardio day, add 2 reps to every exercise, and 5 reps to the Jacks, Climbers & Hi Knees.
Feel free to post pics pre and post challenge. Please refer to the video for demos of all listed exercises.
Good luck to you all!
