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16:00 Full Body Dumbbell Strength Workout — Legs, Shoulders, Back and ABS

workout workouts Nov 03, 2023

Join me for a full body simple, but effective 16:00 minute workout. All you need is a pair of dumbbells and 16:00. For this workout, you will perform 1 set with the prescribed number of repetitions of each exercise every minute on the minute. Your rest time is the time remaining within the 1:00 after finishing the repetitions. Choose a weight that you can finish the repetitions within :30-:35 seconds each time. You will complete all the sets and reps of each exercise before moving on to the next exercise. 


Here are the exercises and sets:

EMOM (Every Minute on the Minute) 16:00

4 sets of 15 Dumbbell Squats

4 sets of 8 Alt Dumbbell Shoulder Press with Overhead Hold

4 sets of 8 Alternating Dumbbell Gorilla Rows

4 sets of 60-80 Alternating Weighted Flutter Kicks


For example, Minutes 0:00-4:00 you will do every minute on the minute of the sets of Dumbbell squats. Then 4:00-8:00 you will do your sets of dumbbell shoulder press and so on.



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