Dumbbell Snatches & Burpees 21-15-9 Workout

April 15, 2019

Dumbbell Snatches & Burpees 21-15-9 Workout

It isn't every day that a workout that takes less than 10 minute kicks my butt, but this one sure did and I loved it! It's more about your effort then it is about the time you spend in the gym and this is one of the biggest mistakes I see people make is they think because they spent 1-2 hours in the gym that they are going to get the best results. You don't need to spend that much time in the gym or even go to the gym to get in a great workout and this 21-15-9 workout will show you that!

All you need is 1 dumbbell...yes, just one! For a weight that will get you the maximum effort and results with this workout here are my recommendations: 

Advanced women- 25-35lb dumbbell

Advanced men-35-50lb dumbbell

Beginner & Intermediate Women- 10-20lb dumbbell

Beginner & Intermediate Men-15-25lb Dumbbell

This workout is meant to be done so that you are performing the movements as quickly as possible back to back with no rest. The great thing about this is you will want to keep track of how long this takes you to do the entire workout and then do the workout again in a few weeks to challenge yourself to either finish at a faster time or try it at a slightly heavier (but safe) weight to make progress. 

Watch the video below to see the demonstration of how to perform this workout efficiently and properly! Be sure to subscribe to get more ABS Workouts! 

 




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