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Whiteboard with the workout Three Pillars

Three Pillars

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 Goblet Squat 5

    Dumbbells

    Squat holding the weight in front of your chest – ideal for learning good depth and an upright posture.

    • Lower body
    More on this exercise – Dumbbell Goblet Squat

  2. 2. Dumbbell Push Press 5

    Dumbbells

    A short dip and drive from the knees, then press the weight overhead – allows more load than a strict press.

    • Upper body
    More on this exercise – Dumbbell Push Press

  3. 3. Dumbbell Bent-Over Row 5

    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

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