BAMBU DUMBBELL 💥
Bambu Training
Functional Fitness, Functional TrainingSimple. Effective. Anywhere. Our Dumbbell program is designed with these 3 aspects in mind. Whether you’re in the gym, on the road or short on time, you can workout confidently knowing this will not just ‘get the job done’, but keep you crushin’ goals. Although you’ll see equipment, we do offer equipment substitutions, even if you only have a backpack.
Circuit
A
12min AMRAP 40 Double-unders 5/ea. Single Arm Dumbbell Hang Power Clean & Press 8/ea. Single Arm Dumbbell Walking Lunges M: 15-30kg | F: 7.5-22.5kg Stimulus Intention: For today's workout, we're looking to choose a challenging weight, however we should be able to keep moving unbroken and from one movement to the other without needing to rest more than 5-10s. Movement Modifications: If you're still working towards double-unders, change to 30s of double-under practice or 30 lateral hops over the dumbbell.
Optional Extras
B
For quality & strength, complete 2-3 sets of: 8-10/ea. Contralateral Dumbbell Rear Foot Elevated Split Squats (2111) 8-10/ea. Single Leg B-stance Romanian Deadlifts (2111) 12-15 Dumbbell L-crunches Go as heavy as your form allows on the dumbbell!
C
Recovery
1 x 10:00
Circuit
A
Every minute, for 18 minutes: Minute 1: 15/11 Calorie Machine Minute 2: 10-15 Toes-to-bar or Alternating V-ups Minute 3: 16-20 Single Arm Dumbbell Power Snatch M: 15-25kg | F: 7.5-17.5kg Stimulus Intention: For this workout, we're looking to set a sustainable but challenging pace/rep scheme for each movement. Movement Modifications: If we don't have access to a machine, change to a 200m run or 10-15 burpees.
Optional Extras
B
For quality & strength, complete 2-3 sets of: 10-12 Floor Seated Double Dumbbell Strict Press 10-12 Double Dumbbell Bent Over Rear Delt Flyes 16-20 Alternating Dumbbell Bicep Curls Go as heavy as your form allows on the dumbbell!
C
Recovery
1 x 10:00
Circuit
A
For time, complete: 800m Run + 6 Rounds 8 Double Dumbbell Front Squats 35 Double-unders + 800m Run M: 15-20kg | F: 7.5-12.5kg Stimulus Intention: For today's workout we're looking to pace the run at the start so that we can come straight back into the 6 rounds and attack it. For the last run we're looking to empty the tank. Movement Modifications: If we're still working towards double-unders, change to 20 lateral hops over the dumbbell.
Optional Extras
B
For quality & strength, complete 2-3 sets of: 12-15 Heels Elevated Goblet Squats (21X1) 10-12 Prone Dumbbell Hamstring Curls (2111) 10-12 Weighted Deficit Calf Raises (1-2s pause at the top) Go as heavy as your form allows on the dumbbell!
C
Recovery
1 x 10:00
Sweat & Move!
A
For active recovery or at 7 RPE, complete 30-40 minutes of: 50/40 Calorie Machine 50/40 Calorie Machine 800m Run Stimulus Intention: This workout is all about sustainability, pick a pace that seems repeatable and hold it. Movement Modifications: If we don't have access to a machine, change to any of the following: - 20-40 Burpees - 40-70 Double-unders / Single-unders - 120s Star Jumps / High Knees
B
Recovery
Circuit
A
For quality & strength, complete: 5 Rounds 6 Right Arm Dumbbell Bicep Curl 6 Right Arm Dumbbell Hang Muscle Cleans 8 Right Arm Dumbbell Strict Press 8 Right Arm Dumbbell Push Press *repeat on left arm Rest 3 minutes 5 Rounds 10 Double Dumbbell Renegade Rows + Push-up 30 Double-unders Go as heavy as YOUR form allows on each movement! Stimulus Intention: Today's workout should be treated more for strength rather than for time. Move for quality today crew!
Optional Extras
B
For quality & strength, complete 2-3 sets of: 12-15 Standing Overhead Dumbbell Tricep Extensions (2111) 16-20 Double Dumbbell Alternating Zottman Curls 12-15 Standing Dumbbell Oblique Crunches Go as heavy as your form allows on the dumbbell!
C
Recovery
1 x 10:00
Saturday Sweat
A
In 20 minutes, accumulate as many rounds as possible of: 200m Run 8 Double Dumbbell Power Cleans 16 Double Dumbbell Front Rack Walking lunges 20/15 Calorie Machine 8 Double Dumbbell Hang Power Cleans 12 Double Dumbbell Front Squats M: 15-22.5kg | F: 7.5-15kg Stimulus Intention: Todays workout is a longer one, start at about 70% and aim to hold onto that pace for the whole workout. Movement Modifications: If we don't have access to run, change to 15/11 calorie machine or 60s of star jumps. If we don't have access to a machine, change to a 200m run.
B
Recovery
Rest Day!
A
Happy New Year Team!!! We encourage you to take some time to make the effort to spend time with family, friends, or loved ones. If you’re not surrounded by family of friends, take the time to give them a video/audio call. We hope you all have an amazing weekend and are excited to gear up for the year ahead!
Craig Preston
Head Coach & Program Development
Will Henke
Coach & Training Director
Here's a week on us, you're welcome. Strap in and let's do this!
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Reyca Moeloek
Jakarta, Indonesia
Verified Athlete"It’s the best thing to have when you’re the “I don’t have much time but i need to workout” type!! I loveeeee this program so much. It’s a full body workout, u can mostly do it at any gym since all u need is a dumbbell! Definitely easy to follow, u can do it with friends still, very time efficient!"
Corey A.
Vancouver, Canada
Verified Athlete"Love the simplicity and effectiveness of this program! My wife and I loads going on, so the fact we can come into the gym and know we're getting the most bang for our buck in a super easy-to-follow format is perfect. The level of detail the coaches put into designing this program is ridiculous!"
When you join a team you’re getting more than programming, you’re joining an online community.
BAMBU DUMBBELL 💥
BAMBU DUMBBELL 💥
BAMBU DUMBBELL 💥
