20-Minute Home Workout with Flybird 55 lb Adjustable Dumbbells

20-Minute Home Workout with Flybird 55 lb Adjustable Dumbbells

Wed, Feb 16, 22
Today we're giving you our favorite dumbbell workout for getting solid, lean, definition. I LOVE these adjustable dumbbells from FlyBird, and use them in my own home gym. From this set of weights to a jump rope and some apps - you can totally work up a sweat, and feel great in your own home! 
Dumbbell Workout V.1 - Exercise List
-Rules:
  • Complete each "block" before moving onto the next
  • 30-45 seconds of rest between exercises
  • 45-60 seconds of rest between sets/blocks
  • Heavier weight = less reps, Lighter weights = more reps
  • Emphasis on proper form!

-Equipment: Flybird 55 lb Adjustable Dumbbell

-A-Block: x 2-4 Sets

A1) Goblet Squat x 6-8

A2) Floor Press 10-12

A3) High Plank Pull-Through x 8-10 Ea. Direction

-B-Block: 2-4 Sets

B1) Romanian Deadlift (RDL) x 6-8 

B2) Single-Arm Row x 10-12 Ea. Arm

B3) Russian Twist x 15-20 Ea. Direction

-C-Block: 2-4 Sets

C1) Lateral Raise x 12-15 

C2) Alternating Bicep Curl x 12-15

C3) Narrow-Grip Pushup x A.M.R.A.P (To Failure, Proper Form)