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Free Moderate Workout

Swole Patrol

Moderate   10 minutes

Target Areas: Arms, Legs

Equipment: Dumbbells, Barbell

Swole Patrol
Tags
Full Gym Workouts Arm Workouts Dumbbell Workouts Barbell Workouts
Description

Get ready to get your swole on! This 10 minute workout is decked with some of the best exercises to gain muscle. All you need is a pair (or pairs) of moderate-heavy dumbbells. Remember that gaining muscle requires staying on top of your workouts AND nutrition. Go get SWOLE!

Exercises

Set 1: 1 round
Step your feet together, back to a standing position. Keep your body upright while alternating legs.
Walking Lunges
40 seconds
Rest
Rest
10 seconds
Hold your body in a very straight line keeping your abs and glutes contracted.
Elbows to Hands Plank
40 seconds
Stand tall with a pair of dumbbells in your hands.
Rest
10 seconds
Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.
Dumbbell Rear Lateral Raises
40 seconds
Rest
Rest
10 seconds

Set 2: 1 round
Keep your chin up, shoulders down, and back straight as you perform the squat.
Dumbbell Squats
1 minute
Rest
Rest
10 seconds
Tricep Push Ups
Tricep Push Ups
1 minute
Hold two dumbbells at your sides with your arms down, next to your hips.
Rest
10 seconds
Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.
Dumbbell Bent Over Rows
1 minute
Stand tall with a pair of dumbbells in your hands.
Rest
10 seconds
Return and repeat while alternating sides.
Dumbbell Lunges
1 minute
Stand with your feet hip-width apart, holding a pair of dumbbells with your arms bent and palms facing each other. Raise your elbows so they are positioned above your bellow button.
Rest
10 seconds
Overhead Press
Overhead Press
1 minute
Rest
Rest
10 seconds
Tricep Extensions
Tricep Extensions
45 seconds
Rest
Rest
10 seconds
Inhale as you lower the dumbbell back down slowly. Repeat on the opposite side.
Alternating Bicep Curls
45 seconds

Workout Discussion

25 Sep
Totally on point for a limited window of time.

Appears In

arms
Arms
butt & legs
Butt & Legs
strength
Strength

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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