Chelle’s 4-1-1 (dumbbell workout)

Today We Will Be Working On A Low Impact HIIT Session, Where The Tempo Is The Key Focus.

In Chelle’s 4-1-1 we will be doing 1 minute of each exercise and controlling the speed of each movement, the 4-1-1 stands for 4-seconds lowering the weight, 1-second pause at the bottom and one second lifting the weight.

This workout is intense, I hope you enjoy it 🙂

You will need a selection of dumbbells that will challenge you and a swiss ball.

Here’s How The Workout Breaks Down:

1.) Dumbbell Squats

2.) Dumbbell Chest Press

3.) Dumbbell Pullover

4.) Dumbbell Alternating Shoulder Press

5.) Dumbbell Pulse Squat

6.) Dumbbell Flys

7.) Dumbbell Alternating Row

8.) Walkdowns

9.) Stiff Leg Deadlift

10.) Lower Back Hold (Swiss Ball)

11.) Swiss Ball Sit-Up

12.) Swiss Ball Rotation


Make sure you warm up fully before attempting this workout. If you have any injuries or pre-existing conditions please consult your local healthcare professional before attempting the workout.

Have fun and Hit ‘Like’ if you enjoyed it.

Coach Joseph Webb.

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