LMR2 Download#1

[nickisteen]

Here is the content for anyone in need of the worksheet

Equipment : various dumbbells and mat

	BONUS LMR2 2025
Exercises	Equipment Used	Date:	Date:	Date:	Date:
Warm Up
10 reps metabolic
Sumo Squat arnold press	8 lb Dumbbells
Close grip sumo squat	25 lb Dumbbells
Triple deadrow traditional, suppinated, traditional	20 lb Dumbbell
Squats #2	25 30lb Dumbbells
Front Squats	25 lb Dumbbells
Front Squats triceps extension	20 lb Dumbbell
Deadlift	30 lb Dumbbells
Sumo Squat + Front raise	30 lb Dumbbells
Rear Lunge, front raise, V raise and Thumb raise 1.5 count	5 or 8 lb Dumbbells
Alternating touch down lunge	25 30 lb Dumbbells
Deadlift, shrug and calf raise	25 lb Dumbbells
Wide stance Burpes/Bicep curl	12 15 lb Dumbbells
Alt rear lunge, oblique twist and overhead press	20 lb Dumbbells
Lying crossbody kickback	12 15 lb Dumbbells
Bench press	25 30 lb Dumbbells
Sit up + knee bend	no weight
Push up	no weight
Sit up into boat pose	no weight
Pull overs	25 lb Dumbbells
Sideplank thread the needles	5 lb Dumbbells
Weighted crunches plus hold	no weight
Cool down	no weight

Thanks for sharing!!

 

[Kellyro77]

@Kellyro77 wow you could not wait to complete your rest week. Seems like the urge of discovering the bonus workout took over the principle about recovery , just teasing

I know, I couldn't resist. I "rested" the rest of the weekend, though - if you want to call walking all over Vancouver, getting 10,000 steps each day "resting".

Back home, though, and even though I did the workout last week, I've got it on the roster for today's workout. Want to run through it again and note some tweaks here and there (ie: areas where I could just stick with 1 weight instead of 2.) Some of those moves where you're squatting with two weights are a bit more cumbersome to do with big ol' SelecTech weights in hand. I think there's a couple in there I can reasonably replace with a single heavier weight.

 

[Kellyro77]

After doing this for a second time, I've found that there's a lot of sneaky core work in this one other than the obvious on-the-mat crunches, etc.

The Front Squat/Tricep Extension combo, the Sumo Squat/Front Raise combo, the Wide Stance Burpee/Bicep combo, and Alt Rear Lunge/Oblique Twist/Overhead Press combos all come to mind. The latter is a bit obvious because, of course, it includes "oblique twist" in the name. However, the others I found myself really needing to be extra conscious bracing my core as I moved from a down low position to various levels of upper body movements with a heavy weight.

I'm really enjoying this workout so far - and really no dread-factor in it for me, either.

I've yet to be experiencing any DOMS from it, because I don't think there's a lot of time spent really burning out each muscle group - if you want that from a full body workout, then opt for something like STS2's Total Body workouts.

This is just a great change-up to all her more lighter-weight metabolic workouts.

Heart rate definitely gets elevated with this, regardless.

 

[Kellyro77]

@Kellyro77- thanks for the detailed review. Sounds like a worthwhile workout! Maybe the grip-thingys we got for STS2.0 might be helpful in the deadlift combo if you go heavier next time.

Yes, I think the hooks would be useful here, though I feel like this was really the only exercise where I felt like my grip was really pushed. I may just suck it up and use this combo as an opportunity to work on my grip strength. I personally wouldn't pull out my hooks just to handle this one exercise since the rest of the combos actually weren't too bad where demands on grip strength were concerned.

 

[nckfitheart2009]

I know, I couldn't resist. I "rested" the rest of the weekend, though - if you want to call walking all over Vancouver, getting 10,000 steps each day "resting".

Some of those moves where you're squatting with two weights are a bit more cumbersome to do with big ol' SelecTech weights in hand. I think there's a couple in there I can reasonably replace with a single heavier weight.

Hope you enjoyed your 10 000 steps in Vancouver

I totally relate when it comes to executing sumos with too SelecTech.
I am planning to invest in a proper HEX weight set. Something similar to this below.
This is a plan in near future.

HellHound | Dumbbell Rek

ATLETICA HellHound | Korte Halteropslag | 3 niveaus | Stabiele constructie voor Maximaal 22 Korte Halters | Belastbaar tot 650 kg | Compact Design | Koppel Gemakkelijk Twee Dezelfde rekken aan Elkaar voor de Opslag van 44 Korte Halters | Voor meer Overzicht in de Gym of Thuis | Belastbaar tot...

atletica.de

 

[nckfitheart2009]

After doing this for a second time, I've found that there's a lot of sneaky core work in this one other than the obvious on-the-mat crunches, etc.

I love when Cathe sneakes in those core work targeting stabilisers. Mat crunches tend to feel boring to me.
I find it easy to do the standing without thinking too much. Nevertheless, both type of work have their place as far as core work is concerned.

 

[nckfitheart2009]

Thanks for sharing!!

You are welcome.

 

[snowlover]

Just wanted to apologize if there was confusion--I didn't realize my post had auto corrected, changing burpees to butler's. In fact it just now changed to burgers!

 

[nckfitheart2009]

Just wanted to apologize if there was confusion--I didn't realize my post had auto corrected, changing burpees to butler's. In fact it just now changed to burgers!

Autocorrect can get annoying sometimes. No worry from me