Fitness Workout
Everyone knows nutrition accounts for 80% of the results you see in your body when trying to make a change.

I’ve given away these awesome workout programs for free, but if you are looking to take your progress to the next level check out my Nutrition Overhaul 90-Day Program ⬇️

πŸ’₯ Join my 90 Day Nutrition Overhaul πŸ‘‰ https://www.werkdmethod.com/offers/WBLvdE2k

What’s included:
βœ… Customized meal plan, shopping list, tailored recipes, and macros.
βœ… Nutrition app for tracking your diet and progress
βœ… Weekly Check-Ins with me
βœ… Early access to all workouts and training programs.
βœ… Join in on the workouts live 12pm EST.
βœ… Training app to track progress in the program
βœ… AD-FREE access to on-demand library of 600+ workouts & 12+ monthly programs

πŸ’₯ For custom training programs and coaching book a call here
πŸ‘‰ https://calendly.com/werkd/discovery-call?month=2023-04

What’s included:
βœ… Custom Training Program Tailored To Your Goals (any equipment or gym set up)
βœ… Customized meal plan, shopping list, tailored recipes, and macros.
βœ… Nutrition app for tracking your diet and progress
βœ… Training App To Track Progress in the gym
βœ… Weekly Check-Ins with me

THRIVE Dumbbell Training Plan – DAY 12 (FULL BODY WORKOUT)

Join in on this dumbbell training plan that is built for people looking to gain muscle and lose fat. All you need are a few sets of dumbbells and a bench to get the most out of this dumbbell training plan.

THE WORKOUT:

WARM-UP

AMRAP X 3 MINUTES

10 Jumping jacks
5 Squat toe touches
5 Inchworms

CIRCUIT #1

30s werk/ 25s rest x 4 rounds

DB clean to push press

DB front rack march

Rest 45s between rounds.

CIRCUIT #2

EMOM X 25 MINUTES:
40 Skaters
12 Deficit push ups
24 Alternating power step ups
12 DB good mornings
40s Lateral bear crawls

πŸ‹οΈ EQUIPMENT RECOMMENDATIONS πŸ‹οΈ

HEX DUMBBELLS: https://repfitness.com/collections/dumbbells/products/ergo-rubber-hex-dumbbell-pairs#629751b2a2489

BEST VALUE ADJUSTABLE BENCH: https://repfitness.com/collections/adjustable-weight-benches/products/ab-3000-fid-adjustable-bench#629751b2a2489

BEST ADJUSTABLE BENCH: https://repfitness.com/collections/adjustable-weight-benches/products/ab-5100-adjustable-weight-bench#629751b2a2489

HANDLE RESISTANCE BANDS: https://amzn.to/3hxatST

LOOP RESISTANCE BANDS: https://amzn.to/3k2uaSt

KETTLEBELLS: https://amzn.to/3glnEF9

HIP BANDS: https://amzn.to/3yhs1se

DIP BARS: https://amzn.to/3yiTvhd

PULL-UP BAR: https://amzn.to/2S4az9Y

SPIN BIKE: https://amzn.to/3eYvqEG

XL FLOOR MAT: https://amzn.to/3wkxXPv

πŸ’Š SUPPLEMENTS πŸ’Š

PROTEIN: https://amzn.to/3Kv8hbH

CREATINE: https://amzn.to/43kVz7V

PRE-WORKOUT: https://amzn.to/3Kontat

πŸ§‘πŸ³ KITCHEN EQUIPMENT πŸ§‘πŸ³

FOOD SCALE: https://amzn.to/38aqAjj

WEIGHT / BODY FAT BATHROOM SCALE: https://amzn.to/3pL0GNb

BEST AIR FRYER: https://amzn.to/3B2QFNP

PRESSURE COOKER: https://amzn.to/3j30Ewp

πŸŽ₯ CAMERA GEAR πŸŽ₯

CANON RP: https://amzn.to/3zQcd1w

WIRELESS MIC: https://amzn.to/4003UuT

SHOTGUN MIC: https://amzn.to/33Y4wq0

LIGHTS: https://amzn.to/33RgsKk

LINKS USED IN THE DESCRIPTION MAY OR MAY NOT BE AFFILIATE LINKS

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