Good morning and a very happy December 1st to you!
Let’s kick-off the month with a full-body workout that only requires a pair of dumbbells. The rep scheme is the classic 21-15-9 from CrossFit, which begins with 21 reps of each exercise (Thrusters, Plank Rows, Russian Twists) and then decreases the reps to 15 of each and then 9 reps of each. So, you’ll perform 21 Thrusters followed by 21 Plank Rows and 21 Russian Twists. After that, you’ll immediately move on to 15 reps of Thursters, Plank Rows, and Russian Twists and then 9 reps of each to finish the workout.
It may not seem like the toughest workout ever, but I’m telling ya: If you challenge yourself and keep up the intensity, you will definitely feel the burn! Happy sweating!
For movement demonstrations, please consult this blog post.
Note: Please speak with your doctor before beginning any new exercise program.