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Single DB Circuit

Single DB Circuit

1/2 Kneeling Press x 8-12e Single Leg Deadlift x 8-12e Split Stance Row x 8-12e Goblet Squat x 8-12 Plank w/Hip Extension into PlanksPerform 3-4 times with 30-60 second breaks between sets. 1-2 minutes in between circuits

Dumbbell Complex

If you have a few pairs of dumbbells at the house and a stability ball, try this out.​Presses x 10Bridges x 10DB Rows x 10Stability Ball Rollouts x 10Try to complete 3-5 sets of this with 1 minute break in between circuits.

Barbell Complex

In this video, First Capital Gym coach Ryan Zuver shows a quick workout you could do with minimal weight and one barbell. Instead of a landmine, you can put the barbell in the corner of the wall. 1/2 Kneeling Press x 6 Single Leg Deadlift x 6 Rows x 6 1/2 Kneeling Press x 6 … Read more

2 Dumbbell Full Body Workout

In this video, First Capital Gym coach Amber Zuver shows a quick workout you can do with 2 dumbbells. Deadlift x 8 Rows x Lunges x 8e Overhead Presses x 8

2 Dumbbells Circuit

In this video, First Capital Gym coach Amber gives an example of a complex consisting of two dumbbells. You would lunge and come to a curl to press She shows just two reps per side but you can do as many as you like. We recommend anywhere from 8-10 on each side depending on your … Read more

Single Dumbbell Circuit

In this video, First Capital Gym coach Amber gives an example of a complex consisting of one dumbbell. Single Leg Row Single Leg DeadliftSingle Leg CurlSingle Leg PressPerform this a total of 5 time per side. This is a great total body workout if you only have one dumbbell. Perform 3-6 times depending on fitness … Read more

2 Dumbbell Circuit

In this video, First Capital Gym coach Amber Zuver shows a quick 2 dumbbell circuit consisting of: 10 Squats 10 Rows 10 Single Leg Deadlifts (5 each) 10 Presses 10 Bicep CurlsDepending on your fitness level, 3-5 sets is recommended. You can set the dumbbells in between exercises or go through it like it’s performed … Read more

2 Minute Barbell Complex

In this video, First Capital Gym coach Ryan Zuver shows a 2 minute barbell circuit (a modification of Martin Rooney’s version) consisting of: 6 Deadlifts 6 Rows 6 Sumo Deadlifts 6 Upright Rows 6 Overhead Presses 6 Overhead Tricep Extension 6 Curls 6 Close Grip Bench6 Wide Stance Press 6 Close Grip Press 6 Wide … Read more

1 Dumbbell Total Body Workout

In this video, First Capital Gym coach Ryan Zuver demonstrates a workout consisting of just 1 dumbbell Split Squats x 5e Split Stance Row x 10e Floor Press w/ Bridge x 8e Single Leg Row x 5e Single Leg Deadlift x 5e Standing Press x 5e Goblet Squat x 8 You can perform 3-5 sets … Read more