Obi Vincent Death by Dumbell

1
30 DAYS DUMBBELL ONLY EBOOK
This program I created due to the popularity and great feedback I received on social media
every time I posted workouts with just dumbbells. Its great if you Don’t have access to much
equipment in your gyms, have limited Equipment at Home or if you travel a lot and let’s face
it hotel gyms aren’t always the best. This is a great program if you also need a nice change
from your normal routine and it can also be a great addition to your usual training Routine
as well.
This program is a mix of Metabolic Conditioning, Bodybuilding, Core work and Mobility. If
you thought that you wouldn’t be able to get a great workout due to not having a lot of
machines or fancy gym equipment’s then this Ebook will not only kick your butt, it will make
you enjoy training even more and change your perspective on what can be accomplished
with minimal equipment.
For those of you that have tried my Dumbbell only workouts you will know what to expect
and for those of you that are new to this then be prepared because these workouts will
truly push you to your limits and hopefully, you’ll absolutely love the training experience.
The training requires 5 days ON and 2 days’ rest, however this can be scaled down to 3-
4days of training, it just means the eBook will be longer than 30days
EQUIPMENT NEEDED:
DUMBBELLS (VARIOUS WEIGHTS IDEALLY)
SKIPPING/JUMP ROPE
RESISTANCE BANDS (LIGHT AND MEDIUM): These should be a staple in your gym kit I
cannot emphasis this enough.. please invest in a good pair of bands and skipping rope.
OPTIONAL: Cardio Machines; I have included some options to add cardio machines where
applicable (rower, bike etc) you don’t have too however if you want that option its available
TRAINING CONTENT
• METABOLIC CONDTIONING
• BODYBUILDING WORKOUTS
• CORE WORKOUT
• MOBILITY
2
KEY NOTES BEFORE STARTING THE PLAN
PROGRESSIVE OVERLOAD: Make sure you are aiming to INCREASE the weight when possible
during your workouts, for example when an exercise rep range changes this means you
should be increasing the weight (load). So the weight you use for let’s say 12 reps should
NOT be the same for 10/8 reps.
KEEP TRACK: Make sure you have a training diary to record everything from weights used to
time you completed a Metcon and also how you felt during a session. This is to keep you
accountable and also will help you know what your target will be to improve on a workout
or what to aim for to PR a lift. You should have most of your max lifts by now from volume
one which you should use to transfer onto volume 2 even during test week.
SCALE DOWN WORKOUTS: This is important if you struggle with weights I have given on
Metcons or rep ranges change it, I rather you do them properly and avoid injury, eventually
you will build up capacity or strength to do workouts without the need to scale them. If you
can’t do some of the BARBELL work use DUMBBELLS instead as an alternative.
TRAINING TILL FAILURE: You should be aiming to train to failure on most exercises, for
example if you have shoulder press 2sets x 12 reps you should be struggling to hit all 12
reps, if you can comfortably hit 12 reps that means its too light so Increase the weight for
the next set, even if you fail at 10 reps that’s still your 12 rep max.
CHECK YOUR EGO: This is a BIG mantra for me when it comes to training NO EGO LIFTING,
technique and form is far more important than lifting heavy weight with terrible technique.
The tempo I have given on workouts are for a reason so stick to them with appropriate
weights.
EXERCISE DEMOS ON YOUTUBE: You can now find some Exercises, including all warm ups,
mobility, functional and certain complex movements on the Crossliftr YouTube channel.
Search “Crossliftr Training” on YouTube
3
Few explanations of key terms you may encounter in the program;
DB: Dumbbell
RX+: This means Advanced Level so for example if you have Kettle swings using 24kg, I have
in some workouts given an advanced RX+ weight which you can try if you find the normal
weight given too easy.
TEMPO: This is Time under tension, the amount of time you put the muscle under tension
during a movement, the longer the better for growing lean muscle. On the exercises the
TEMPO is the eccentric phase of the workout. So for example DB bicep curls with a tempo
of 3secs, this means once you curl up the DB it should take you 3secs when bring the DB
back DOWN.
Another Example if a workout states; DB chest press, tempo 2sec and 1 sec squeeze at the
top, this means once you press the DB up pause for a second and really squeeze the muscle
you are working which is the chest and then 2secs when bringing the Dumbbell back down.
SUPERSETS/TRIPLE SETS: On a program when you see something like this (1A & 1B ) this
means the workout is a superset. So for example if you have;
1A. Chest press x 12 reps
1B. Push ups x 12
Perform the Chest press and once you complete the 12 reps go straight into push ups and
perform the 12 reps, once you finish then you rest. So no rest between 1A and 1B.
DROPSETS: A Drop set is very similar to a superset except it will be on the same exercise. So
for example Shoulder Press x 1 Drop set of 4 (10x10x10x10) This means you will be
performing a shoulder press for 10 reps, then reduce the weight and repeat the shoulder
press for another 10 reps and repeat this 4 times. If a workout states “Drop set of 3
(12x12x12) then you are doing a drop 3 times. Etc
AMRAP: (As Many Rounds As Possible). An example would be; 10mins Amrap of 20 squats
and 20 lunges = 1 Round, The Goal would be to get as many Rounds as possible within the
10mins. (so perform 20 squats and 20lunges which counts as ONE Round, keep going till the
time is up).
4
EMOM: (Every Minute On The Minute) the simplest way to explain this would be, if for
example a workout states, 10min EMOM of 10 Burpees, the goal would be to perform the
10 Burpees within 1 minute and then rest for the remainder time and start all over the next
minute. So for example if it takes you 30secs to do 10 Burpees you then have the remaining
time to rest which is 30secs, then start all over again the next Minute do this for 10min.
FOR TIME: This means Aim to finish the workout as quick as you can, ideally with a running
clock. For example; 5Rounds for time of 100 Burpees, so finish all 5 rounds as quick as you
can and take note of your time afterwards for future reference.
CALS: This means CALORIES which can be set and found on most cardio machines.
5
DISCLAIMER
You should consult your physician or other health care professional before starting
this or any other fitness program as well as making any nutritional changes in order
to determine if it is right for your needs.. By engaging in this program, you
acknowledge that it is your sole responsibility to consult with your physician
regarding both your medical fitness to engage in this exercise program and any
medical or physical conditions which might arise during the course of your exercise
program. If you have any concerns or questions about your health, you agree to
consult with a physician or other health-care professional. You further agree to not
disregard, avoid or delay obtaining medical or health related advice from your
health-care professional in connection with information or suggestions provided. The
use of any information provided, distributed, and promoted is to be used solely at
your own risk. Please discuss all nutritional changes with your physician or a
registered dietician. Always perform a warm-up prior to performing any type of
physical activity. If you experience faintness, dizziness, pain or shortness of breath at
any time while exercising you should stop immediately and arrange to be seen and
evaluated by a physician. No guarantee can be given that the advice promoted and
distributed will always include the most recent findings or developments with
respect to that particular subject. All exercise poses possible risk of injury or death,
depending upon your underlying medical condition. We advise everyone to take full
responsibility for their safety and know their limits. Do not take risks beyond your
level of experience, expertise, training and fitness level. Don’t perform any exercise
unless you have been shown the proper technique by a certified fitness professional
(personal trainer or certified strength and conditioning specialist). By enrolling in the
program, you agree to consult your physician or other health care professional
before starting this fitness program.
6
DAY 1
WARM UP 2 (as quick
WARM UP 1
as possible
20 HIGH KNEES 30 HIGH KNEES

5 WALK OUTS 30 AIR SQUATS
30 SQUATS 20sec BEAR CRAWL
20 LUNGES 10 BURPEES
20sec BEAR
CRAWL
10 BANDED
PULL APARTS
WORKOUT 1 20Mins AMRAP
RX+ TOTAL
ORDER EXERCISE REPS WEIGHTS
WEIGHTS ROUNDS:
1 DB DEADLIFTS 15 M: 2 X 22-25KG M: 2 X 30kg
2 DB HANG CLEAN 12 W: 2 X 8-12kg W: 2 X 15kg
3 DB PUSH PRESS 9
5mins Rest
CORE
WORKOUT 2
WORK
ORDER EXERCISE REPS SETS REST
1A LYING LEG RAISES 12 2 0
DB RENEGADE
1B 12 2 0
ROWS
1C SUPERMAN PLANK 12 2 0
DB FLOOR
1D 12 2 0
OBLIQUE TWIST
1E HOLLOW HOLD 60sec 2 60s
7
DAY 2
DEATH BY DUMBBELLS
WARM UP 2 (as quick as
WARM UP 1
possible
30 SQUATS 20SEC BEAR CRAWL
20 X LUNGES 10 BURPEES
20SEC BEAR
CRAWL
10 BANDED PULL
APARTS
MAIN WORKOUT FOR TIME
TIME
EXERCISE WEIGHTS RX+ WEIGHTS
ORDER COMPLETED
50 X DOUBLE UNDERS
1 (OR 80 SINGLES OR MEN: 2 X 22.5KG MEN: 2 X 25KG
HIGH KNEES)
LADIES: 2 X 12-
2 20 X DB THRUSTERS
WOMEN: 2 X 8-10KG 15KG
50 X DOUBLE UNDERS
3 (OR 80 SINGLES OR
HIGH KNEES)
20 X DB CLEAN + OVER
4
HEAD PRESS
50 X DOUBLE UNDERS
5 (OR 80 SINGLES OR
HIGH KNEES)
20 X DB RENEGADE
6
ROWS
50 X DOUBLE UNDERS
7 (OR 80 SINGLES OR
HIGH KNEES)
20 X BURPEES OVER
8
DUMBBELLS
50 X DOUBLE UNDERS
9 (OR 80 SINGLES OR
HIGH KNEES)
10 20 DB SNATCHES
10mins Cool down
Note: You can take off the Skipping and use a Rower/Assault Bike if you have one and
Aim for 20cal each time, OR you could perform 400m Runs instead of the Skipping.
8
DAY 3
WARM UP 2 (AS
WARM UP 1 QUICK AS
POSSIBLE
20SEC BEAR
30 SQUATS
CRAWL
20SEC BEAR CRAWL
10 BANDED PULL
APARTS
LADDER WORKOUT
22Mins AMRAP
TOTAL
ORDER EXERCISE REPS DB WEIGHTS RX+
ROUNDS
DOUBLE DB
1 Start with 2 2 X 20-25kg 2x 27kg
SNATCH
BURPEES OVER
W: 2 x 8 -
2 DB (Forward Start with 2 2 x 15kg
12kg
Facing)
INSTRUCTIONS;
This is an Upward Ladder Routine so you will start with 2reps on both Movements
and then add 1 after each round , The workout should resemble this;
2 Db snatch and 2 burpees = 1 Round
3 Db snatch / 3 burpees = 2 Rounds
4 Db snatch / 4 Burpees = 3 Rounds
Etc
Keep going till 20mins Time is up.
Cont.
9
DAY 3
MOBILITY 101
1 SHOULDER CARS x5 Each Side
2 HIP CARS x 5 Each side
3 HIP MOBILITY X 10
x5
4 REVERSE PLANK + HOLD
(Hold for 10sec each rep)
5 JEFFERSON CURL x5
6 LYING DEAD BUGS x 10 each side
7 COW CAT STRETCH x 10

8 SCAPULA PUSH UPS x 10
9 PIGEON STRETCH 90sec each side
10 ANKLE ROTATIONS 10 each side
FOAM ROLL OUTS (SPINE

11 X10
FLEXION)
12 SQUAT HOLD 2-5mins
**See “CROSSLIFTR TRAINING” YouTube Channel for Demo Videos**
10
DAY 5
MAIN WORKOUT
WARM UP
10 BANDED FRONT RAISES
10 BANDED SCAPULA RETRACTIONS
10 BANDED PULL APARTS
20-30SEC BEAR CRAWL
20 HAND RELEASE PUSH UPS
WEIGHTS
ORDER EXERCISE SETS REPS REST(s) TEMPO
USED
DB FRONT
1A 3 12 0 2sec
SQUATS
DB STANDING
1B 3 12 0 2sec
ARNIE PRESS
1C BICEP CURLS 3 12 0 3sec
Till
1D PUSH UPS 3 45-60sec
Failure
(ADVANCED:
PERFORM THE
PUSH UP USING A
LIGHT BAND)
GIANT SET
2a DB SPLIT SQUATS 3 10 0 2sec
2b DB CHEST PRESS 3 12 0 3sec
DB SKULL
2c 3 10 0 2sec
CRUSHERS
DB BENT OVER
2d UNSUPPORTED 3 12 45-60sec 2sec
ROWS
GIANT SET
DB GOBLET
3a 3 15 0 4sec
SQUATS BANDED
DB LATERAL
3b 3 15 0 3sec
RAISES
DB HAMMER
3c 3 15 0 3sec
CURLS
DB WALKING OR
3d ALTERNATING 3 20steps 45-60s 2sec
LUNGES
11
DAY 5
FML FINIHSER
30SEC AS MANY REPS AS
TABATA STYLE 15SEC REST
POSSIBLE
ONE ROUND* EXERCISES DB WEIGHTS RX+
INCREASE TO
1 JUMP SQUATS MEN: 2 X 20KG
40sec AMRAP
WOMEN: 2 X 8 -
2 PUSH UPS
12KG
3 DB RENEGADE ROWS
4 BUTTERFLY SIT UPS
5 JUMP LUNGES
6 BURPEES
ALTERNATING SUPERMAN
7
PLANK
8 HOLLOW HOLD
NAP
*YOU CAN ADD AN EXTRA

ROUND
12
DAY 6
WARM UP 2 (as
WARM UP 1
quick as possible
20SEC BEAR CRAWL
10 BANDED PULL
APARTS
WORKOUT 1 7mins AMRAP

ORDER EXERCISE REPS DB WEIGHT RX+ TOTAL SCORE
DOUBLE UNDERS (IF

1A NO ROPE HIGH 30 (50 Singles) Men 2 x 20kg 2 x 25kg
KNEES)
1B THRUSTERS 10 Ladies: 2 x 8 - 10kg 2 x 12-15kg
3mins Rest

DOUBLE UNDERS OR
1A IF NO ROPE HIGH 30 (50 Singles) Men 2 x 20 - 22.5kg 2 x 25kg
KNEES
1B MAN MAKERS 5 Ladies: 2 x 8 -10kg 2 x 12-15kg
3mins Rest
1A DB DEADLIFTS 15 Men 2 x 20 - 22.5kg 2 x 25kg
1B BURPEES 10 Ladies: 2 x 8 - 10kg 2 x 12-15kg
5-10mins cool down
Note: You can swap the Skipping and use a Rower/Assault Bike if you have one and Aim
for 15-20cal each time, OR you could perform 400m Runs instead of the Skipping. Scale
down t0 4mins work if needed.
13
DAY 8
BODYBUILDING & CORE
WARM UP
20-30SEC BEAR CRAWL
MAIN WORKOUT
ORDER EXERCISE SETS REPS REST(s) TEMPO WEIGHTS
TRIPLE SET
1A PUSH UPS 3 15-20 0 3sec
LYING GLUTE BRIDGE
1B 3 12 0 3sec
FLOOR PRESS
1C DB BICEP CURLS 3 12 45s 3sec
TRIPLE SET
2A SINGLE ARM ROWS 3 12 0 2sec
SINGLE ARM
2B ALTERNATING ARNIE 3 12 0 3sec
PRESS
ELBOWS IN DB PUSH
2C 3 12 45s 4sec
UPS
TRIPLE SET
3A DB LATERAL RAISES 3 15 0 2sec
DB ZOTTERMAN
3B 3 15 0 2sec
CURLS
DB FLOOR TRICEPS
3C 3 15 60s 3sec
EXTENSION
4 DECLINE PUSH UPS 2 10 45-60s 3-4sec
Cont.
14
DAY 8 CORE WORK
ORDER EXERCISE SETS REPS REST(s)
GIANT
SET
1A BANDED WOODCHOP 3 10 0
1B RENEGADE ROWS 3 10 0
1C LYING LEG RAISES 3 10 0
1D TOE TOUCHES 3 10 0
1E SUPERMAN PLANK 3 10 0
ADVANCE PLANK (in plank position

1D move arm further forward away 3 Till Failure 60s
from your body)
15
DAY 9
BODYBUILDING PUSH PULL & CONDITIONING
WARM UP
50 DOUBLE UNDERS (100SINGLES)
30 AIR SQUATS
20 STEPS WALKING LUNGES
5 WALK OUTS
10 BANDED GOOD MORNINGS
10 COSSACK SQUAT
10 (BOTH SIDES)
LYING SINGLE
LEG GLUTE
BRIDGES
MAIN WORKOUT
ORDER EXERCISE SETS REPS TEMPO REST(s) WEIGHTS
TRIPLE SET
DB BICEP
1A 3 12 3sec 0
ZOTTORMAN CURLS
1B DB PUSH PRESS 3 12 2sec 0
1C PUSH UPS 3 12 3sec 60s

TRIPLE SET
2A DB FLOOR Z PRESS 3 12 4sec 0
2A DB LATERAL RAISES 3 12 4sec 0
DB LYING FLOOR
2B 3 12 4sec 60s
TRICEPS EXTENSION
TRIPLE SET
DB UNSUPPORTED 10 EACH
3A 3 3sec 0
ROWS LEG
DB FLOOR CHEST
3B 3 12 3sec 0
PRESS
DB BENT OVER
3C 3 12 - 60s
LATERALS
Cont..
16
DAY 9
CONDITIONING
“DB COMPLEX”
WARM UP: Perform 2 sets of 30 Double Unders/Singles/high knees and 2 DB Complex with
DB weights you’ll use for the workout
DB COMPLEX (USING 2 DB) 3 DB CLEANS + 4 DB SNATCHES + 5 DB THRUSTERS = 1
COMPLEX
TOTAL
TIME CAP TIME
ORDER EXERCISE DB WEIGHTS
15mins: OR
SCORE:
If you don’t complete
*50 Double
within 20mins STOP
1 Unders or 80 M: 2 x 22 - 25kg
and write down your
Singles
score
2 2 x DB COMPLEX W: 2 X 8-12kg
50 Double Unders
3
or 80 Singles
4 3 x DB COMPLEX
50 Double Unders
5
or 80 Singles
6 4 x DB COMPLEX
50 Double Unders
7
or 80 Singles
8 5 x DB COMPLEX
*Perform 50 Squat Jumps or High Knees if no rope, you can also swap the skipping for
500m Rower OR Assault Bike OR 400m Run
17
DAY 10
LEG DAY
WARM UP
30 AIR SQUATS
5 WALK OUTS
10 COSSACK SQUAT
10 (BOTH SIDES)
LYING SINGLE LEG
GLUTE BRIDGES
MAIN WORKOUT
SUPERSET
1A DB GOBLET SQUAT 4 12 3sec 0
12 EACH
1B DB SPLIT SQUATS 4 2sec 60s
SIDE
2A DB FRONT SQUAT 4 12 2sec 0

2B WALKING LUNGES 4 20 steps 60s
3A DB ROMANIAN DEAD LIFTS 3 10 EACH LEG 3sec 0

3B DB SINGLE LEG HIP THRUSTS 3 12 3sec 60s
4 SPLIT STANCE RDL 3 12 EACH LEG 3sec 45s
5 REVERSE DEFICIT LUNGES 3 12 EACH LEG 2sec 45s
Cont.
18
DAY 10 “BYE BYE LEGS” METCON FINIHSER
EXERCISE REPS DB WEIGHTS TOTAL ROUNDS:
AIR SQUATS 50 M: 2 X 25kg
10Mins AMRAP DB DEADLIFTS 30 W: 2 x 8-12kg
DB REVERSE
ALTERNATING 20
LUNGES
19
DAY 12
METCON MADNESS
WARM UP 1
possible
20SEC BEAR CRAWL
10 BANDED PULL
APARTS
WORKOUT 1 E4MOM (EVERY 4 MINUTES ON THE MINUTE) X 3

SCORE EACH
ORDER EXERCISE REPS DB WEIGHT RX+
ROUND:
DOUBLE UNDERS 30 Doubles
1 (ALTERNATIVE: HIGH Or 50
KNEES) singles
2 DB PUSH UPS 10 Men 2 x 20kg 2 x 25kg
3 DB HANG CLEANS 10 Ladies: 2 x 8 -10kg 2 x 12-15kg
4 DB PUSH PRESS 10
Complete ALL 4 exercises as quick as possible within 4mins, and then rest the remainder time….
repeat this for 3 Rounds.
NOTE:
Example: if it takes you 2mins to complete all 4 exercises you rest for the remainder 2mins and
then start again.
5-10mins Rest
WORKOUT 2 16MINS EMOM (EVERY MINUTE ON THE MINUTE)

RX+
ORDER EXERCISE REPS DB WEIGHT
WEIGHTS
DOUBLE UNDERS
50 (Or 80 Men 2 x 20 -
1st min (ALTERNATIVE: HIGH 2 x 25kg
Singles) 22.5kg
KNEES)
2nd Min DB DEADLIFTS 15 Ladies: 2 x 8-10kg 2 x 12-15kg
3rd Min BURPEES OVER DB 12
4th Min REST
20
DAY 13
"IS THIS REAL LIFE"
FOR TIME;
DB
ORDER EXERCISE REPS SCORE: Rx+
WEIGHT
DOUBLE UNDERS 40 DOUBLE
M: 2 X
1 (ALTERNATIVE: OR 60 M:25kg
HIGH KNEES) 22.5KG
SINGLES
DEATH DROPS W: 2 X 8-
2 20 W: 12-15kg
AKA BURPEES 12KG

3 (ALTERNATIVE: OR 60
HIGH KNEES) SINGLES
DOUBLE DB
4 20
SNATCHES

HIGH KNEES) SINGLES
DB SQUAT
6 20
CLEANS
HIGH KNEES) SINGLES
8 DB THRUSTERS 20

HIGH KNEES) SINGLES
RENEGADE
10 20
ROWS
HIGH KNEES) SINGLES
You can change the Skipping to 200m Run or Row. You can also perform High
Knees if no Rope
REST 5mins
21
Cont.
DAY 13
MOBILITY 101
3 HIP MOBILITY X 10
x5
5 JEFFERSON CURL x5


11 X10
FLEXION)
22
DAY 15
FIGHT GONE BAD
WARM UP 2 (as
WARM UP 1
quick as possible

20SEC BEAR
30 AIR SQUATS
CRAWL
20SEC BEAR
CRAWL
10 BANDED PULL
APARTS
EXERCISE WEIGHTS SCORES

ROUND ROUND ROUND ROUND ROUND
5 ROUNDS 2 X DB
1 2 3 4 5
DOUBLE UNDERS
1 Min AMRAP OR SINGLES OR M: 2 X 22.5kg
JUMP SQUATS
DEATH DROPS
1 Min AMRAP W: 2 x 8 -12kg
AKA BURPEES
DOUBLE DB
1 Min AMRAP
POWER CLEANS
1 Min AMRAP AIR SQUATS
DOUBLE DB
1 Min AMRAP
PUSH PRESS
1MIN REST
AFTER EACH
ROUND
23
DAY 16
WARM UP 2 (as quick
WARM UP 1
as possible

20SEC BEAR
30 SQUATS
CRAWL
20SEC BEAR
CRAWL
10 BANDED
PULL APARTS

TOTAL
ORDER EXERCISE REPS WEIGHTS RX+WEIGHTS
ROUNDS:
3 DB PUSH PRESS 9
5mins Rest
WORKOUT 2 CORE WORK
DB RENEGADE
1B 12 2 0
ROWS
DB FLOOR
1D 12 2 0
OBLIQUE TWIST
24
DAY 17
DEATH BY DUMBBELLS
WARM UP 1
possible
20SEC BEAR
CRAWL
10 BANDED PULL
APARTS
ORDER EXERCISE WEIGHTS RX+ WEIGHTS TOTAL SCORE

50 X DOUBLE UNDERS
1 (OR 80 SINGLES / HIGH Men: 2 x 22.5kg Men: 2 x 25kg
KNEES)
Ladies: 2 x 12-
2 20 X DB THRUSTERS Women: 2 x 8-10kg
15kg
50 X DOUBLE UNDERS
3 (OR 80 SINGLES / HIGH
KNEES)
4
HEAD PRESS
50 X DOUBLE UNDERS
KNEES)
20 X DB RENEGADE
6
ROWS
50 X DOUBLE UNDERS
KNEES)
20 X BURPEES OVER
8
DUMBBELLS
50 X DOUBLE UNDERS
KNEES)
10 20 DOUBLE DB SNATCHES
10mins Cool down
Note: You can take off the Skipping and use a Rower/Assault Bike if you have one and Aim
for 20cal each time, OR you could perform 400m Runs instead of the Skipping.
25
DAY 19
WARM UP 2 (as quick
WARM UP 1
as possible

20SEC BEAR
30 SQUATS
CRAWL
20SEC BEAR
CRAWL
10 BANDED
PULL APARTS

TOTAL
ORDER EXERCISE REPS WEIGHTS RX+WEIGHTS
ROUNDS:
3 DB PUSH PRESS 9
5mins Rest
WORKOUT 2 CORE WORK
DB RENEGADE
1B 12 2 0
ROWS
DB FLOOR
1D 12 2 0
OBLIQUE TWIST
26
DAY 20
WARM UP 2 (as
WARM UP 1
quick as possible

20SEC BEAR
30 SQUATS
CRAWL
20SEC BEAR
CRAWL
10 BANDED PULL
APARTS
LADDER WORKOUT
22Mins AMRAP
TOTAL
ORDER EXERCISE REPS DB WEIGHTS RX+
ROUNDS
DB DEVIL Start with 2x 27 -

1 2 X 20-25kg
PRESS 2 30kg
BURPEES OVER
Start with
2 DB (Forward W: 2 x 8-12kg 2 x 12kg
2
Facing)
INSTRUCTIONS;
This is an Upward Ladder Routine so you will start with 2reps on both Movements and
then add 1 after each round, The workout should resemble this;
2 Devil Press and 2 burpees = 1 Round
3 Devil Press / 3 burpees = 2 Rounds
4 Devil Press / 4 Burpees = 3 Rounds
Etc
Keep going till 22mins Time is up.
Cont.
27
DAY 20
MOBILITY 101
3 HIP MOBILITY X 10
x5
5 JEFFERSON CURL x5


11 X10
FLEXION)
28
DAY 21
LEG DAY
WARM UP
30 AIR SQUATS
5 WALK OUTS
10 COSSACK SQUATS
10 (BOTH SIDES)
LYING SINGLE LEG
GLUTE BRIDGES
MAIN WORKOUT
SUPERSET
1A DB GOBLET SQUAT 4 12 3sec 0
12 EACH
1B DB SPLIT SQUATS 4 3sec 60s
SIDE
2A DB FRONT SQUAT 4 12 3sec 0

2B WALKING LUNGES 4 20 steps 60s
3A DB ROMANIAN DEAD LIFTS 3 10 EACH LEG 3sec 0

3B DB SINGLE LEG HIP THRUSTS 3 12 3sec 60s
4 SPLIT STANCE RDL 3 12 EACH LEG 3sec 45s
DB BULGARIAN SPLIT SQUAT

5 3 12 EACH LEG 2sec 45s
(USING A CHAIR)
Cont.
29
DAY 21
“BYE BYE LEGS” METCON FINIHSER
EXERCISE REPS DB WEIGHTS TOTAL ROUNDS:
AIR SQUATS 50 M: 2 X 25kg
10Mins AMRAP DB DEADLIFT 30 W: 2 x 8-12kg
REVERSE
ALTERNATING 20
LUNGES
30
DAY 22
BODYBUILDING & CORE
WARM UP
20-30SEC BEAR CRAWL
MAIN WORKOUT
ORDER EXERCISE SETS REPS REST(s) TEMPO WEIGHTS
TRIPLE SET
1A PUSH UPS 3 15-20 0 3sec
LYING GLUTE BRIDGE
1B 3 12 0 3sec
FLOOR PRESS
1C DB BICEP CURLS 3 12 45s 3sec
TRIPLE SET
2A SINGLE ARM ROWS 3 12 0 2sec
SINGLE ARM
2B ALTERNATING ARNIE 3 12 0 3sec
PRESS
ELBOWS IN DB PUSH
2C 3 12 45s 4sec
UPS
TRIPLE SET
3A DB LATERAL RAISES 3 15 0 2sec
DB ZOTTERMAN
3B 3 15 0 2sec
CURLS
DB FLOOR TRICEPS
3C 3 15 60s 3sec
EXTENSION
4 DECLINE PUSH UPS 2 10 45-60s 3-4sec
Cont.
31
DAY 22
CORE WORK
ORDER EXERCISE SETS REPS REST(s)
GIANT SET
1A BANDED WOODCHOP 3 10 0
1B RENEGADE ROWS 3 10 0
1C LYING LEG RAISES 3 10 0
1D TOE TOUCHES 3 10 0
1E SUPERMAN PLANK 3 10 0
ADVANCE PLANK (in plank
1D position move arm further 3 Till Failure 60s
forward away from your body)
32
DAY 23
DEATH BY DUMBBELLS
WARM UP 1
possible
20 X HIGH KNEES 30 HIGH KNEES
20 X LUNGES 10 BURPEES
20SEC BEAR
CRAWL
10X BANDED PULL
APARTS
TIME
EXERCISE WEIGHTS RX+ WEIGHTS
ORDER COMPLETED
50 X DOUBLE UNDERS
1 (OR 80 X SINGLES OR Men: 2 x 22.5kg Men: 2 x 25kg
HIGH KNEES)
Ladies: 2 x 12-
2 20 X DB THRUSTERS Women: 2 x 8-10kg
15kg
50 X DOUBLE UNDERS
3 (OR 80 X SINGLES OR
HIGH KNEES)
4
HEAD PRESS
50 X DOUBLE UNDERS
HIGH KNEES)
20 X DB RENEGADE
6
ROWS
50 X DOUBLE UNDERS
HIGH KNEES)
20 X BURPEES OVER
8
DUMBBELLS
50 X DOUBLE UNDERS
HIGH KNEES)
10 20 DOUBLE DB SNATCHES
10mins Cool down
33
DAY 25
WARM UP 2 (as
WARM UP 1
quick as possible
20SEC BEAR CRAWL
10 BANDED PULL
APARTS
Workout 1
7mins AMRAP
DOUBLE UNDERS (IF

1A NO ROPE HIGH 30 (50 Singles) Men 2 x 20kg 2 x 25kg
KNEES)
1B THRUSTERS 10 Ladies: 2 x 8 - 10kg 2 x 12-15kg
3mins Rest
Workout 2
7mins AMRAP
DOUBLE UNDERS OR
1A IF NO ROPE HIGH 30 (50 Singles) Men 2 x 20 - 22.5kg 2 x 25kg
KNEES
1B MAN MAKERS 5 Ladies: 2 x 8 - 10kg 2 x 12-15kg
3mins Rest
Workout 3
7mins AMRAP
1A DB DEADLIFTS 15 Men 2 x 20 - 22.5kg 2 x 25kg
1B BURPEES 10 Ladies: 2 x 8 - 10kg 2 x 12-15kg
5-10mins cool down
Note: You can swap the Skipping and use a Rower/Assault Bike if you have one and Aim
for 15-20cal each time, OR you could perform 400m Runs instead of the Skipping. Scale
down t0 4mins work if needed.
34
DAY 26
FIGHT GONE BAD
WARM UP 2 (as
WARM UP 1
quick as possible

20SEC BEAR
30 SQUATS
CRAWL
20SEC BEAR
CRAWL
10 BANDED PULL
APARTS
EXERCISE WEIGHTS SCORES

ROUND ROUND ROUND ROUND ROUND
5 ROUNDS 2 X DB
1 2 3 4 5
DOUBLE UNDERS
1 Min AMRAP OR SINGLES OR M: 2 X 22.5kg
JUMP SQUATS
DEATH DROPS W: 2 x 8 -
1 Min AMRAP
AKA BURPEES 12kg
DOUBLE DB
1 Min AMRAP
POWER CLEANS
1 Min AMRAP AIR SQUATS
DOUBLE DB
1 Min AMRAP
PUSH PRESS
1MIN REST
AFTER EACH
ROUND
35
DAY 28
BODYBUILDING PUSH PULL & CONDITIONING
WARM UP
30 AIR SQUATS
5 WALK OUTS
10 COSSACK SQUATS
10 (BOTH SIDES)
LYING SINGLE
LEG GLUTE
BRIDGES
MAIN WORKOUT

TRIPLE SET
DB BICEP
1A 3 12 3sec 0
ZOTTORMAN CURLS
1B DB PUSH PRESS 3 12 2sec 0
1C PUSH UPS 3 12 3sec 60s

TRIPLE SET
2A DB FLOOR Z PRESS 3 12 4sec 0
2A DB LATERAL RAISES 3 12 4sec 0
DB LYING FLOOR
2B 3 12 4sec 60s
TRICEPS EXTENSION
TRIPLE SET
DB UNSUPPORTED 10 EACH
3A 3 3sec 0
ROWS LEG
DB FLOOR CHEST
3B 3 12 3sec 0
PRESS
DB BENT OVER
3C 3 12 - 60s
LATERALS
Cont..
36
DAY 28
CONDITIONING
“DB COMPLEX”
WARM UP: Perform 2 sets of 30 Double Unders/Singles/high knees and 2 DB Complex with
DB weights you’ll use for the workout
DB COMPLEX (USING 2 DB) 3 DB CLEANS + 4 DB SNATCHES + 5 DB THRUSTERS = 1
COMPLEX
TOTAL
TIME CAP TIME
ORDER EXERCISE DB WEIGHTS
15mins: OR
SCORE:
If you don’t complete
*50 Double
within 15mins STOP
1 Unders or 80 M: 2 x 22 - 25kg
and write down your
Singles
score
2 2 x DB COMPLEX W: 2 X 8-12kg
50 Double Unders
3
or 80 Singles
4 3 x DB COMPLEX
50 Double Unders
5
or 80 Singles
6 4 x DB COMPLEX
50 Double Unders
7
or 80 Singles
8 5 x DB COMPLEX
*Perform 50 High Knees if no rope, you can also swap the skipping for 500m Rower OR
Assault Bike OR 400m Run
37
DAY 29
DEATH BY EMOM
WARM UP 2 (as
WARM UP 1
quick as possible
20SEC BEAR CRAWL
10 BANDED PULL
APARTS
EMOM 10’’
ORDER EXERCISES DB WEIGHTS RX+
40 Double
Unders or 60
1st Min M: 2 x 22.5 M: 25-27kg
Singles Or High
Knees
2nd Min 10 DB Thrusters W: 8-10kg W: 2 x 12kg
Rest 2mins
EMOM 10’’ - DEATH DROPS
ORDER EXERCISE RX+
Every Min 12 BURPEES 15 BURPEES

Rest 2mins
EMOM 12’’
12 x
DB
1st Min ALTERNATING RX+
WEIGHTS
DB CLEAN PRESS
12 x DB
2nd Min ALTERNATING M: 22.5kg M: 25-27kg
SNATCHES
12 x DB PUSH
3rd Min W: 8-10kg W: 12kg
UPS
Scale down the reps If needed.. you need ATLEAST 20sec rest between each exercise
during the EMOM
38
DAY 30
METCON MADNESS
WARM UP 1
possible
20SEC BEAR CRAWL
10 BANDED PULL
APARTS
WORKOUT 1 E4MOM (EVERY 4 MINUTES ON THE MINUTE) X 3

SCORE EACH
ORDER EXERCISE REPS DB WEIGHT RX+
ROUND:
30 Doubles
DOUBLE UNDERS OR IF
1 Or 50
NO ROPE HIGH KNEES
singles
2 DB PUSH UPS 10 Men 2 x 20kg 2 x 25kg
3 DB HANG CLEANS 10 Ladies: 2 x 8 -10kg 2 x 12-15kg
4 DB PUSH PRESS 10
Complete ALL 4 exercises as quick as possible within 4mins, and then rest the remainder time….
repeat this for 3 Rounds.
NOTE:
Example: if it takes you 2mins to complete all 4 exercises you rest for the remainder 2mins and
then start again.
5-10mins Rest
WORKOUT 2 16MINS EMOM (EVERY MINUTE ON THE MINUTE)

RX+
ORDER EXERCISE REPS DB WEIGHT
WEIGHTS
DOUBLE UNDERS OR IF 50 (Or 80 Men 2 x 20 -
1st min 2 x 25kg
NO ROPE HIGH KNEES Singles) 22.5kg
Ladies: 2 x 8 -
2nd Min DB DEADLIFTS 15 2 x 12-15kg
10kg
3rd Min BURPEES OVER DB 12
4th Min REST
39

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1

30 DAYS DUMBBELL ONLY EBOOK

20 HIGH KNEES 30 HIGH KNEES

1 DB DEADLIFTS 15 M: 2 X 22-25KG M: 2 X 30kg

2 DB HANG CLEAN 12 W: 2 X 8-12kg W: 2 X 15kg

10mins Cool down

2 HIP CARS x 5 Each side

6 LYING DEAD BUGS x 10 each side

7 COW CAT STRETCH x 10

9 PIGEON STRETCH 90sec each side

10 ANKLE ROTATIONS 10 each side

FOAM ROLL OUTS (SPINE

**See “CROSSLIFTR TRAINING” YouTube Channel for Demo Videos**

*YOU CAN ADD AN EXTRA

WORKOUT 1 7mins AMRAP

DOUBLE UNDERS (IF

1B THRUSTERS 10 Ladies: 2 x 8 - 10kg 2 x 12-15kg

WORKOUT 2 7mins AMRAP

1B MAN MAKERS 5 Ladies: 2 x 8 -10kg 2 x 12-15kg

WORKOUT 2 7mins AMRAP

ORDER EXERCISE REPS DB WEIGHT RX+ TOTAL SCORE

1A DB DEADLIFTS 15 Men 2 x 20 - 22.5kg 2 x 25kg

1B BURPEES 10 Ladies: 2 x 8 - 10kg 2 x 12-15kg

5-10mins cool down

4 DECLINE PUSH UPS 2 10 45-60s 3-4sec

ADVANCE PLANK (in plank position

1B DB PUSH PRESS 3 12 2sec 0

1C PUSH UPS 3 12 3sec 60s

2A DB FRONT SQUAT 4 12 2sec 0

3A DB ROMANIAN DEAD LIFTS 3 10 EACH LEG 3sec 0

4 SPLIT STANCE RDL 3 12 EACH LEG 3sec 45s

5 REVERSE DEFICIT LUNGES 3 12 EACH LEG 2sec 45s

10Mins AMRAP DB DEADLIFTS 30 W: 2 x 8-12kg

WORKOUT 1 E4MOM (EVERY 4 MINUTES ON THE MINUTE) X 3

WORKOUT 2 16MINS EMOM (EVERY MINUTE ON THE MINUTE)

DOUBLE UNDERS 40 DOUBLE

DOUBLE UNDERS 40 DOUBLE

DOUBLE UNDERS 40 DOUBLE

2 HIP CARS x 5 Each side

6 LYING DEAD BUGS x 10 each side

7 COW CAT STRETCH x 10

9 PIGEON STRETCH 90sec each side

10 ANKLE ROTATIONS 10 each side

FOAM ROLL OUTS (SPINE

**See “CROSSLIFTR TRAINING” YouTube Channel for Demo Videos**

20 HIGH KNEES 30 HIGH KNEES

EXERCISE WEIGHTS SCORES

1 Min AMRAP AIR SQUATS

20 HIGH KNEES 30 HIGH KNEES

WORKOUT 1 20Mins AMRAP

1 DB DEADLIFTS 15 M: 2 X 22-25KG M: 2 X 30kg

2 DB HANG CLEAN 12 W: 2 X 8-12kg W: 2 X 15kg

ORDER EXERCISE WEIGHTS RX+ WEIGHTS TOTAL SCORE

20 HIGH KNEES 30 HIGH KNEES

WORKOUT 1 20Mins AMRAP

1 DB DEADLIFTS 15 M: 2 X 22-25KG M: 2 X 30kg

2 DB HANG CLEAN 12 W: 2 X 8-12kg W: 2 X 15kg

20 HIGH KNEES 30 HIGH KNEES

DB DEVIL Start with 2x 27 -

2 HIP CARS x 5 Each side

6 LYING DEAD BUGS x 10 each side

7 COW CAT STRETCH x 10

9 PIGEON STRETCH 90sec each side

10 ANKLE ROTATIONS 10 each side

See “CROSSLIFTR TRAINING” YouTube Channel for Demo Videos

See “CROSSLIFTR TRAINING” YouTube Channel for Demo Videos

See “CROSSLIFTR TRAINING” YouTube Channel for Demo Videos