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Choose a load you can keep moving with for the full 20 minutes, ideally a moderate pair that leaves a few reps in reserve on the first round. If you only have one dumbbell, alternate sides on the single-arm moves and keep the same rep targets; beginners can also reduce the snatch and lunge reps by 2-4 per round. Inspired by today's trends — You're spending too much on gym memberships - why this $11 dumbbell is all you actually need.
Friday Forge
- 10 Dumbbell Thruster @ 17.5lb each
- 12 Dumbbell Bent-Over Row @ 17.5lb each
- 10 Alternating Dumbbell Reverse Lunge @ 17.5lb each
- 8 Dumbbell Push Press @ 17.5lb each
- 12 Dumbbell Romanian Deadlift @ 17.5lb each
EQUIPMENT
dumbbellsbodyweight
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