Welcome to Day 1 of the GROW GAMES Challenge! Today we’re building strength with a 30-minute FULL BODY dumbbell workout that targets legs, glutes, core, back, chest, and arms. Choose weights that CHALLENGE you and move with focus and purpose. GAME ON, TEAM! 🔥
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This intermediate workout is structured into several blocks, each focusing on different parts of the body:
**Block 1: Lower Body (50 sec on, 10 sec off)**
– Tempo goblet squats
– Front squats
– Reverse lunges
– Lateral lunges
– Reverse lunges
– Lateral lunges
**Block 2: Upper Body (50 sec on, 10 sec off)**
– Plank row
– 1 arm thruster (x2)
– Push up + row
**Block 3: Core Strength (50 sec on, 10 sec off)**
– Sit ups
– Dumbbell knee raises
– High plank rocks
– Dumbbell leg kicks
– Sit up + press
– Jackknife
**Block 4: Hold and Move (50 sec on, 10 sec off)**
– Squat Hold
– Prisoner air squats
– Squat hold
– Squat + side step
– Squat hold
– Squat jumps
**FINAL CHALLENGE (30 sec on, no rest)**
– Body twists
– Leg kicks
– Deadbugs
– Hollow + knee hug
– Scissor kicks
– Ab hold
**Cool Down (20 sec on, 10 sec rest)**
– Glute stretch (x2)
– Forward fold
– Deep squat
Remember, adapt this workout to suit your own fitness level! Take breaks as needed.
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**Disclaimer:** If you are a newbie, start with easier exercises before attempting advanced workouts. Always consult with a fitness professional to ensure proper form. Growingannanas is not liable for any injuries that may occur.
By growingannanas