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March 25, 2020 2 min read


If you're reading this I bet you already conquered the first workout we posted and you're back for more. 

For this one you'll need a few things before we start.

- A dumbbell, resistance band, or a backpack (grocery bag, or duffle bag) full of anything heavy you can find.

- A chair, coffee table, or sofa to use for dips.

- A mat or towel to put on the ground for planks.

Now here's the workout!

One-arm rows
Grab whichever weight you chose. Leaning over the arm of a couch or chair, you want about a 45-degree bend of your upper body. Keep your back neutral and keep your core engaged. Pull the dumbbell (or makeshift one) up to your side. Keeping your arm close to your body as you pull your elbow back, squeeze the shoulder blade before fully extending your arm back to the starting position. Repeat.
3-5 sets of 8-10 reps


Bicep curls
Stand tall with your feet hip-width apart. Hold a makeshift weight or dumbbell in each hand with arms at your sides and palms facing forward. Keeping your abs tight and elbows tucked close to your sides, bend your elbows (not your wrists!) to curl the weights up to your shoulders. Pause, then slowly return to starting position.
3-5 sets of 8-10 reps


Triceps dips
From a chair or countertop, place palms with fingers forward on the edge of the countertop or edge of a kitchen chair and walk your feet out to a 45-degree angle. Keeping your knees soft and your core engaged, slowly bend knees, while bending elbows backward. Return to starting position. To make this more challenging, try lifting one foot slightly off the floor.

3-5 sets of 12-15 reps

Place hands directly under shoulders, slightly wider than shoulder-width apart, like you're about to do a push-up. Ground toes into the floor and squeeze your glutes. To help neutralize your neck, find a spot on the floor about a foot beyond your hands; you want your head to be in line with your back. Hold the position for 30-90 seconds. As you get stronger and more comfortable, add time.
3-5 sets of 30-90 seconds


Diet is key so you can do all the rows, curls, dips, and planks you want, but if your diet is junk, it’s going to be even harder.  What we put into our bodies is what we get out of them, so be smart and keep an eye on what you're eating. 
Also check out the new Weaponized Whey we just got in stock, it's the perfect post workout drink!


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