Weekly Dumbbell Workout #5

Today's work is full body workout from our Six Gates of Silverman program and it  should take you about 35 or so minutes to complete. The Six Gates of Silverman Program is a multi faceted 6 week program that focuses on cardio and muscular endurance, so the volume is high and the weights are moderate - you should feel like a 6 out of 10 in the lifts and go fairly hard on the cardio.

If you were to follow this workout on your phone, this is EXACTLY what the workout would look like, but there would be video at the top!

Need some dumbbells to hammer out these workouts? Get you some here or get adjustable dumbbells here.

Get access to the video instructional, movement library, and the warm-up/cool down of this workout here! 

The Workout

For this block you will be doing 5 rounds of the following with a minute of rest between each set and round. So to quickly summarize it: 15 Overhead presses, reps, rest, rack carry for 15 seconds, 15 alternating cleans (both sides), rest, 15 suitcase squats, rest, 15 upright rows, rest. 15 bicycle crunches, rest, and repeat!