WORKOUT

This work­out serves as Day 9 of our Beyond the Build with Bri­an 10-Day Chal­lenge, but can be used as a stand­alone work­out anytime!

Hey Team!!

Wel­come to Day 9 of Beyond the Build 10-Day Chal­lenge! Today, we will focus on a one-dumb­bell car­dio and core work­out. This work­out is designed to give us a lit­tle car­dio while using one dumbbell.

Equip­ment needed:
- Dumb­bells (Light, Medium)

The main work­out is bro­ken into four sets, each with exer­cis­es per­formed for 30 sec­onds, fol­lowed by short breaks in between. The first set focus­es on low­er body strength and pow­er. The sec­ond set works on your core and low­er body, improv­ing bal­ance and coor­di­na­tion. The third set com­bines dif­fer­ent move­ments to engage mul­ti­ple mus­cles and keep the inten­si­ty high. The final set tar­gets your core, empha­siz­ing sta­bil­i­ty and strength.

I like mix­ing a day or two of car­dio into my work­out rou­tine. Espe­cial­ly when I can incor­po­rate light dumb­bells. It is nec­es­sary for sev­er­al reasons:

1. Car­dio exer­cis­es help improve car­dio­vas­cu­lar health by increas­ing heart rate and cir­cu­la­tion. This can lead to bet­ter endurance and sta­mi­na over time.
2. Car­dio work­outs are great for burn­ing calo­ries and pro­mot­ing weight loss or weight main­te­nance. By incor­po­rat­ing car­dio into your rou­tine, you can help cre­ate a calo­rie deficit, which is essen­tial for shed­ding excess body fat.
3. Car­dio work­outs can be fun and engag­ing, mak­ing stick­ing to your exer­cise rou­tine easier.

Anoth­er ben­e­fit we can get from train­ing with one dumb­bell is we get to focus on the uni­lat­er­al side, which offers sev­er­al advan­tages. First, it helps cor­rect mus­cle imbal­ances by allow­ing each side of your body to work inde­pen­dent­ly. This can help pre­vent injuries and improve over­all sym­me­try and strength. Sec­ond, uni­lat­er­al exer­cis­es require more sta­bil­i­ty and core engage­ment, as you must bal­ance the weight on one side of your body. This helps strength­en your core mus­cles and improve your over­all bal­ance and coor­di­na­tion. Third, uni­lat­er­al train­ing can increase the inten­si­ty of your work­outs by forc­ing each side of your body to work hard­er. This can lead to greater strength gains and mus­cle devel­op­ment over time.

Team, we are get­ting close to the end of our 10-day chal­lenge. It’s impor­tant to stay focused and moti­vat­ed. With just one more day left after today, let’s give it our all and fin­ish strong. Remem­ber to push your­self dur­ing today’s work­out. We got this!

Warm-up: 2 Rounds, 30 Sec­onds Each

• Jump­ing Jacks
• Squats
• Alt Run­ners Lunge w Rotation
• Roll­downs
• Down­ward Dog to Active Calf Stretch
• Arm Cir­cles

Work­out: 2 Rounds Each, 30 Sec­onds on / 10 Sec­onds Rest

Set 1

• Rack Squat
• Rack Squat
• Db Snatch
• Db Snatch

Set 2

• Kneel­ing Chops L
• Kneel­ing Chops R
• Lat­er­al Lunge to Clean L
• Lat­er­al Lunge to Clean R

Set 3

• Squat to Rev Wood Chop
• Squat to Rev Wood Chop
• Reverse Lunge to Curl R
• Reverse Lunge to Curl L

Set 4

• Plank
• Thigh Taps
• Side Plank R
• Side Plank L

Cooldown: 1 Round, 40 Sec­onds each

• Cobra Stretch
• Quad Stretch L
• Quad Stretch R
• But­ter­fly Stretch
• Pigeon Stretch L
• Pigeon Stretch R
• Childs Pose Reach R
• Childs Pose Reach L