Strong
Welcome to the EmmagineYou STRONG Dumbbell Training Program.
Note that you’re in Ninja company now!
This is a reasonably straight forward dumbbell program with some twists to challenge you!
- The aim of this program is to build lean muscle, increase basal metabolic rate and burn fat
- There is a very strong focus on core with isolated and multicore exercises included to ensure a solid foundation. Your core is the hub in your body and assists in eliminating strain on the rest of your body
- It is imperative to perform exercises correctly. Watch the videos closely to ensure proper form
- Always aim for 3 rounds per circuit
- Limit resting time in between exercises
- Have your favourite playlist ready and turn up the volume!
- Always exhale on contraction, inhale on release
- Aim to complete a set. Don’t stop halfway through a set
- If you experience any lasting pain (shoulders, knees, hip, lower back etc.) please consult with me first before you continue
- ENJOY your journey of becoming stronger and fitter!!
How to determine the ideal weight to train with
The general rule of thumb.. You should barely be able to finish a set The last few repetitions should require a serious effort! If it’s too easy – increase your weight!
PLEASE NOTE: If it’s indicated to do 24 reps (12 doubles) it means: 12 to the right and 12 to the left I’ll mention whether we finish one side first or if it should be done alternating.
VERY IMPORTANT: This program involves loads of lunges for glute, quad and core activation. It might cause initial sensitivity to the knees. Should you experience anything more than general discomfort or stiffness- please consult with me.
A FINAL THOUGHT.. Always aim for proper form. Don’t ever rush through a workout. Rather do it SLOW and controlled
It’s always better to do 2 quality rounds than 3 rushed.
HAVE FUN!
