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Walkabout

15 minEMOMMuscle

Rhythm A new round starts every 3 min – all exercises in the block, 5 rounds. Finish faster, rest longer.

Equipment

• Dumbbells

Videos

Video: coming soon

Follow-along: I train with you in real time. Timer video: just the rhythm with audio cues. Videos are only linked – YouTube loads only when you click.

The exercises

1. 1. Dumbbell Walking Lunge

   Dumbbells

   Lunges while walking forward, one step after the other – legs, balance and stamina.

   • Lower body
   More on this exercise – Dumbbell Walking Lunge

2. 2. Dumbbell Single-Leg Deadlift

   Dumbbells

   Hinge forward on one leg while the other leg reaches back – balance, glutes and hamstrings.

   • Lower body
   • One side at a time
   More on this exercise – Dumbbell Single-Leg Deadlift

3. 3. Dumbbell Bent-Over Row

   Dumbbells

   Bent-over row: flat back, pull the weight towards your hip, shoulder blade back and down.

   • Upper body
   More on this exercise – Dumbbell Bent-Over Row

4. 4. Dumbbell Windmill

   Dumbbells

   Lock the weight overhead, eyes on it, push the hip back and lean sideways towards the floor – shoulder, hips and trunk.

   • Core
   • One side at a time
   • Rotation
   More on this exercise – Dumbbell Windmill

5. 5. Dumbbell Reverse Row

   Dumbbells

   Underhand row, palms facing forward: pull the elbows back close to your body – back and biceps.

   • Upper body
   More on this exercise – Dumbbell Reverse Row

Train at your own pace and listen to your body – stop right away if anything hurts. Every exercise can be made easier or harder.