• Movement

  April 2026- Week 1 FULL BODY FLOW (Push • Pull • Lunge • Burpee) *Demo Videos at

  Posted by Taylor on April 8, 2026 at 2:13 pm

  April 2026- Week 1 FULL BODY FLOW (Push • Pull • Lunge • Burpee) *Demo Videos attached

  • Equipment: Dumbbells
  • Format: 4 Blocks | 3 Rounds Each

  • Perform exercises back-to-back

  • Rest 45–60 sec after each round

  Block 1: Lunge + Shoulder Push

  3 Rounds:

  1. DB Reverse Lunge (R/L) x 45 sec or x8/leg

  https://youtube.com/shorts/bCLyXuPJulU

  2. DB Alt Arnold Press x 45–60 sec or x12 total

  https://youtube.com/shorts/0WqguViI63c

  Block 2: Lateral + Arms

  3 Rounds:

  3. DB Lateral Lunge to Suitcase Squat (R/L) x 45 sec or x8/side

  https://youtube.com/shorts/fnmAvKagkMs

  4. DB Alt Bicep Curl x 45–60 sec or x12 total

  https://youtube.com/shorts/J5hhG5K2PKY

  Block 3: Pull + Push

  3 Rounds:

  5. DB Split Stance Single-Arm Low Row (R/L) (tempo) x 45 sec or x8/side

  https://youtube.com/shorts/R89mKZkScgo

  6. Hand Release Push-Ups x 45–60 sec or x8

  https://youtube.com/shorts/1YwjXB1LBPI

  Finisher: “Burpee Send”

  2–3 Rounds
  30 sec each move | 15 sec transition

  • DB Ultimate Burpee → goal 3–5 reps

  https://youtube.com/shorts/frrrddGVOLc

  https://youtube.com/shorts/zf-W-_8wdKY

  • DB Squat → goal 5–10 reps

  https://youtube.com/shorts/Spk00clPsGM

  • DB Push-Up to Alt Row → goal 3–5 reps

  https://youtube.com/shorts/pbWmQm8nSa4

  • DB Curl to Shoulder Press → goal 5–10 reps

  https://youtube.com/shorts/hN9fHVYuxAM

  Taylor replied 2 weeks ago 1 Member · 0 Replies
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