Home/Small Gym Option: Dumbbells + Bodyweight Program
Norwottuck Online
Functional Fitness, General Fitness, Weightlifting, Strength & Conditioning, Functional Training, Women's TrainingFAQ + MORE INFORMATION:
This is an option for general health geared more towards aesthetics and can be done with only dumbbells. This was designed to require minimal equipment and will be extremely scalable for any fitness level or equipment available. If you need scales without any equipment, just ask!
** Has this programming been tested?
Yup, the same programming that produces 500+ personal records per year for our members. We modify our proven affiliate program to your goals and equipment availability.
** "HOW DO I KNOW THE PROGRAM IS WORKING?"
You will be able to track your results, post them to the leaderboard of others doing the same workouts as you, and keep track of your past results. With that, you can chat with the coaches and others doing the same program. Many find this is absolutely key for accountability!
We understand doing an at-home option can be intimidating when you’re used to being coached - it can seem that in most of the online programs available you are just a number among thousands.
Here, your coaches are local, know your name, and care about coaching the group in a way that everybody is heard and kept on track.
Conditioning
A
DBBW EMOM Workout
EMOM 40 Minutes 1- Chest Supported DB Row 2- Ski Erg Calories or No Push Up Burpees 3- Single Arm Overhead Walking Lunges 4- Rest
A
Death March Hamstring Walk
Circuit
B
3 Rounds For Time: 30 Russian Dumbbell Swings 30 Lateral Hops Over The Dumbbell Go as fast as you can WITHOUT sacrificing form!
A1
Handstand Basics
1 x 15:00
A2
Inchworm
Circuit
B
On a 20 Minute Clock, flow through: 10 Side-Lying Leg Raises Per Side (Jane Fondas) 50 Jumping Jacks 40 Second Elbow Plank This is sort of the same idea as an AMRAP, but the goal is to be calm/cool/collected to keep good form the whole time. On the side lying leg raises, point the toe down+in on the leg that is raising up and down. It will help you feel it in the side of your glutes!
A
DB Front Squat
3 x 10
B1
1-Arm DB Row
3 x 8
B2
Seated DB Power Clean
3 x 8
C1
Fire Hydrant
3 x 5
C2
Static Stretch
1 x 5:00
C3
Foam Roll
1 x 5:00
A
1-Arm KB overhead press
3 x 12
Circuit
B
21-15-9-6-3 Hollow hold (rep=1 second) Glute Bridges (both feet on the ground) Waiter Walk (1 rep = 1 step, then repeat with the other side) The flow of this workout is 21 seconds of hollow hold, 21 glute bridges, 21 steps with dumbbell overhead on one side, then 21 steps with the dumbbell overhead on the other side, then 15 seconds of hollow hold, 15 glute bridges, so on.
A
Flexibility/Mobility Routine
Heather Mae
Heather is a Crossfit Gym Co-Owner with Robert, the mastermind behind the programming. She is also a Nutritionist, and short on time. She created this method for people like her. Short on time, but not willing to skip out. She has helped over 1,000 clients lose weight, gain energy, and still make that morning meeting. She believes communication is crucial - no 3-day wait for an answer here.
Our invitation to you - get out of the programs that have thousands of clients competing for attention. Get the coaches that worked for those companies on your side in a small community that cares. We want you to succeed because our passion and business de
Start My 7-Day Free Trial
Alex R
4 Years on Our Affiliate Programming
Verified Athlete""It's literally crazy, remember when I first started?""
Alyssa V
Never Miss a Workout Day Queen
Verified Athlete""My waist is down to a flat 32". The scale is also down which is pretty cool, and I feel amazing!""
Steve M
Super-Dad
Verified Athlete"Over 3 Years on Our Programming!"
When you join a team you’re getting more than programming, you’re joining an online community.
Home/Small Gym Option: Dumbbells + Bodyweight Program
Home/Small Gym Option: Dumbbells + Bodyweight Program
Home/Small Gym Option: Dumbbells + Bodyweight Program
