Workout Exchange 🧡

Trans4m with Per4m Workouts & Exercise
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Here you will find some workouts to implement into your exercise plan, or to give you extra guidance on those days when you want to challenge yourself! :orange_heart:

Please share any workouts that you have been doing too, they could be extremely helpful to others!

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Full Body 30-Minute Dumbbell Workout

Hey everyone! :wave:

Looking for a quick and effective full-body workout you can crush in just 30 minutes? Grab a pair of dumbbells and let’s get to it!

Complete 3 sets of each exercise with 30-60 seconds rest between sets.

:one: Renegade Rows – 3x8 each side

  • Start in a high plank with a dumbbell in each hand. Row one dumbbell towards your hip, keeping your core tight to minimise rotation. Alternate sides.

:two: Push-Ups on Dumbbells – 3x10

  • Use the dumbbells as handles for extra range of motion. Modify on your knees if needed.

:three: Front Squat – 3x10-12

  • Hold dumbbells at shoulder height with elbows forward. Lower into a squat, keeping your chest up and knees tracking over your toes.

:four: Dumbbell Romanian Deadlift (RDL) – 3x10

  • Hinge at your hips, lowering the dumbbells along your legs until you feel a stretch in your hamstrings.

:five: Dumbbell Shoulder Press – 3x10-12

  • Press the dumbbells overhead from shoulder height, fully extending your arms.

:six: Reverse Lunges – 3x20 (10 each leg)

  • Hold the dumbbells at your sides. Step one foot back into a lunge, keeping your front knee above your ankle. Return to standing and switch legs.