Video 684 | One Dumbbell Chest and Back Workout (30 minutes) with Lauren Eirk
3 Day Fitness Plan
•
09-Jun-2025
This anti-rotation workout consists of three chest and back combination supersets to stimulate muscle growth. As we work on these exercises, one side of the body will be loaded with a dumbbell and the other side will have to work to maintain the position.
This workout begins with some shoulder isometric exercises to help activate weak muscles and tell us how our mobility is doing from left to right. After the isometric warm-up, practice some targeted calisthenics.
Combinations include:
Bent Over Row / Supine Chest Press
Supine Pullover / Supine Chest Fly
Kneeling Row (optional block) / Decline Chest Press
Purchase Products used on this video from Amazon:
Neoprene Coated Dumbbells: https://amzn.to/3OCSr28
Yoga Block: https://amzn.to/3ewJAJK
Yoga Mat: https://amzn.to/2ZDSMrH
mc_24
Up Next in 3 Day Fitness Plan
-
Video 428 | Triple-Threat: Chest-Back...
I call this a "Triple Threat" for the upper body because this workout is comprised of some of the best hypertrophy exercises for back, chest, and shoulders. After a short mobility warm-up, we dive right into the upper body workout with dumbbells. Static full-body positions will be held while mo...
-
Video 212 | Abs, Back, and Ball (45 M...
The stability ball is a versatile tool to better target the core. In this workout, feel how the shape, texture, and size of the ball can accommodate the spine and add more challenge to your muscles. In each exercise, the ball adds instability that must be controlled by your muscular system. Th...
-
Video 441 | Dumbbell Abs Circuit (15 ...
This workout will add some variety and challenge to several abdominal exercises with a dumbbell for added resistance. Using a circuit format, experience a challenging core routine with the addition of a free weight to experience crunches in a whole new way! Exercises will vary from standing to fl...
