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Dumbbells In December - Week 2

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Note From the Coaches — Week 2

You made it through the first week of Dumbbells in December, and the momentum is officially rolling. The DBs showed up, your muscles felt it, and now we’re settling into the rhythm of this month-long groove.

A quick reminder as we dive into Week 2: missing a day is not a crisis. Truly.

Life is loud right now. If yesterday slipped away from you, don’t backward-scroll through the programming or panic about playing catch-up—just jump in right where we are today. The program keeps moving forward, and we want you moving forward with us.

Think of this month as flowing, not rigid. The magic is in showing up whenever you can, not in checking every single box.

If you know your week is going to be wild (hi holiday concerts, office parties, wrapping marathons), take a minute to look ahead and plug your workouts into your calendar. Even penciling them in gives you a little structure—and a lot more follow-through—especially when you’re working solo in your living room or garage.

Not training all five days? Totally normal.

If your sweet spot is three sessions per week, focus on rotating through different training days so you’re still getting a full spread of strength patterns over time. Variety > perfection. We’ve provided a calendar below to get you going.

And for a little seasonal joy: this week’s theme leans all the way into the music of the holidays. Warm-ups to some classic holiday tunes are ahead!

1) “CVG’s One Song Warm-Up: Run, Run Rudolph”

Play the song “Run, Run Rudolph” by Chuck Berry.  Perform the following movements at a warm-up pace until the song concludes.

10 Banded Monster Walks (each direction)

10 Fire Hydrants (each side)

10 Scoop Steps (alt)

10 Squat Therapy

2) 2:00 Dynamic Stretches

3) Squat Therapy x 10

EMOM 12: (every minute on the minute for 12 minutes, total of 4 rounds)

1: DB Front Squats x 8

2: Straight Arm Russian Twist x 12 (alt)

3: :30 sec Weighted Wall Sit

Weight/Scaling Suggestions:

Beginner: 5-10# DBs | Unweighted - Feet Planted (Twists) |  :20 Unweighted Wall Sit (elevated as needed)

Intermediate: 15-25# DBs | Unweighted - 15# (Twists) | Unweighted Wall Sit

Advanced: 30# DBs | 20# DB (Twists)

Coaches Note: At the top of every minute, perform one of the exercises listed and rest the remainder of the minute.

WEIGHT + MOD USED: _________________

“Santa's Gotta Make It To Town"

4 Rounds -

Each On 3:00 Clock-

Run 200m

10 DB Taters

AMRAP(as many reps as possible): Box Jumps

-Rest exactly 1 minute between rounds-

Weight/Scaling Suggestions:

Beginner: 10# DB | Box Step Ups - 12-14” Box  

Intermediate: 15-30# DB | 16-18” Box

Advanced: 35# DB| 20” Box

Coaches Note:  At the call of 3, 2, 1, go - you will have 3:00 to run 200m, perform 10 DB Taters, and complete as many box jumps as possible in any remaining time.  At the 3:00 mark, you will rest exactly 1:00 and then begin again on a new 3:00 clock with your run, taters, and box jumps.  Repeat this for 4 total rounds.  This workout will take you a total of 15:00.  Score is total box jumps completed.

Poor running conditions? Row 250m or 1:00 of high knees

No box?  Sub tuck jumps instead

TOTAL REPS:  ________________ | WEIGHTS + MODS USED: _________________

1) 200m cooldown run

2) Cobra Stretch 2 x :30 sec holds

3) 5 mins Foam Roll: Quads

1) “CVG’s One Song Warm-Up: Carol Of The Bells”

Play the song “Carol Of The Bells” by Trans Siberian Orchestra.  Perform the following movements at a warm-up pace until the song concludes.

20 High Knees (alt)

10 Shoulder Taps (alt)

10 Sit Ups

10 Scap Push Ups

20 Mountain Climbers (alt)

2) 3:00 Dynamic Stretches

A) DB Chest Flies 4 x 12

Weight Suggestions:

Beginner: 10# DBs

Intermediate: 15-20# DBs

Advanced: 25#(+) DBs

B) DB Crush Grip French Press 4 x 12

Weight Suggestions:

Beginner: 5# DBs

Intermediate: 10-15# DBs

Advanced: 20#(+) DBs

C) SA Supinated DB Chest Raise 4 x 12 (each arm)

Weight Suggestions:

Beginner: 5# DB

Intermediate: 10-15# DB

Advanced: 20#(+) DB

A) WEIGHT USED: _______________ | B) WEIGHT USED: ______________ | C)  WEIGHT USED: _______________

“Throw Cares Away”

For Time:

10-9-8-7-6-5-4-3-2-1

DB Hang Power Cleans

DB Push Jerks

DB Facing Burpees

Weight/Scaling Suggestions:

Beginner: 10-15# DBs  

Intermediate: 20-30# DBs  

Advanced: 35# DBs

Coaches Note: At the call of 3, 2, 1, go - perform 10 DB hang power cleans followed by 10 DB push jerks and 10 DB facing burpees.  Then move to 9 cleans, 9 jerks, and 9 burpees.  Work all the way down the ladder until you have completed 1 rep of each exercise.  Score is total time.

TOTAL TIME: ______________________ | WEIGHT + MODS USED:______________________________

1) 2:00 slow cardio (walk, bike, row, etc)

2)Legs to Wall stretch 2 x 1:00 holds

3) Box Shoulder Stretch 2 x :30 sec holds

1) “CVG’s One Song Warm-Up: Jingle Bell Rock”

Play the song “Jingle Bell Rock” by Bobby Helms.  Perform the following movements at a warm-up pace until the song concludes.

10 Jumping Jacks

5 Banded Pass Throughs

10 Unweighted Kang Squats

10 Side Lunges (alt)

10 Banded Pull Aparts

10 Butt Kickers

2) 2:00 Dynamic Stretches

3) Down Dog to Updog x 5

EMOM 16: (every minute on the minute for 16 minutes)

1 - DB Good Mornings x 12

Weight/Scaling Suggestions:

Beginner: 5-10# DB

Intermediate: 15-25# DB

Advanced: 30#(+) DB

2 - Split Stance DB Rows x 8 (per arm)

Weight/Scaling Suggestions:

Beginner: 5-10# DB

Intermediate: 15-25# DB

Advanced: 30#(+) DB

3 - Low Equipment GHR’s x 6

Weight/Scaling Suggestions: Assist as needed.

4 - DB Hammer Curls 4 x 10 (alt)

Weight/Scaling Suggestions:

Beginner: 5-10# DBs

Intermediate: 15-25# DBs

Advanced: 30#(+) DBs

1) WEIGHT U SED: ________________ | 2) WEIGHT USED: _________________ | 3) MOD USED: _________________| 4) WEIGHT USED: _________________

“Jingle Around the Clock”

AMRAP 7: (as many reps/rounds as possible in 7 minutes)

30 Double Unders

16 Hang DB Snatches (alt)

12 Ab Mat Sit-Ups

Weight/Scaling Suggestions:

Beginner: Single Unders | 10-15# DB

Intermediate: Double Under Attempts | 20-30# DB

Advanced: 35# DB

TOTAL REPS COMPLETED: _____________________ | WEIGHTS + MODS USED: _________________

1) 200m recovery walk

2) 20 Passthroughs

3) Cat/Cow x 10

Active Recovery

MOVE! Stretch, Yoga, Foam Roll, Hike, Bike, Etc.

Suggested Mobility Sequence:

“Lower Body Mobility Flow”

Perform the following movements for 30-90 sec each pose / side:

Standing Hip Openers

Deep Squat to Stand

Deep Squat Side to Sides

90/90s

Cossack Squat

Reverse Warrior Lunge to Split Squat

1)  “CVG’s One Song Warm-Up: Santa Claus Is Coming To Town”

Play the song “Santa Claus Is Coming To Town” by Jackson 5.  Perform the following movements at a warm-up pace until the song concludes.

20 Single Unders or Line Hops

10 Box Step Ups or Stepping Lunges

10 Good Mornings

10 Air Squats

10 Unweighted Bear Crawl Steps

2) 2:00 Dynamic Stretches

3) Glute Activator 2 x 6 (each leg)

A) Single Leg RDL 4 x 8 (each leg)

Weight/Scaling Suggestions:

Beginner: Unweighted ; Elevated Target    

Intermediate: 10-20# DB

Advanced: 25# (+) DB

B) Front Rack DB Weighted Step Ups 4 x 12 (alt)

Weight Suggestions:

Beginner: Unweighted | 12-16” Box  

Intermediate: 10-20# DBs | 18” Box  

Advanced: 25#(+) DBs | 20” Box

No box? Any sturdy surface will do for step ups!

C) Straight Leg Hip Raise 4 x 10

Weight Suggestions:

Beginner: Unweighted-10# DB  

Intermediate: 15-20# DB  

Advanced: 25#(+) DB

A) WEIGHT USED: _____________ | B) WEIGHT + HEIGHT USED: ______________ | C) WEIGHT USED: _______________

“You Better Not Cry”

For Time:

30 Push-Ups

20 DB Walking Lunges (alt)

30 Renegade Rows (alt)

20 DB Walking Lunges (alt)

30 DB Pull-Throughs (alt)

20 DB Walking Lunges (alt)

Weight/Scaling Suggestions:

Beginner: Elevated Push-Ups (30”+) | Unweighted Lunges | 10# DBs - From Knees

Intermediate: Elevated - Band Assisted Push-Ups | 15-20# DBs

Advanced: 25# DBs

TOTAL TIME: ________________ | WEIGHT + MODS USED: _______________

1) 2:00 slow cardio (walk, bike, row)

2) Couch Stretch 2 x :20 sec holds/leg

3) Chest opener 2 x :30 sec holds

1) “CVG’s One Song Warm-Up: Underneath the Tree”

Play the song “Underneath the Tree” by Kelly Clarkson.  Perform the following movements at a warm-up pace until the song concludes.

10 Russian DB Swings

10 Banded Passthroughs

10 SA DB Strict Press (alt)

10 Deadbugs (alt)

2) 2:00 Dynamic Stretches

3) Handstand Hold 2 x :10 sec hold (scale to pike hold or :20 plank hold)

EMOM 12:(every minute on the minute for 12 minutes)

1 - Seated DB Raise to Chest Press x 8

Weight Suggestions:

Beginner: 5-10# DB    

Intermediate: 15-20# DB  

Advanced: 25#(+) DB

2 - DB Around the Worlds x 10

Weight/Scaling Suggestions:

Beginner: 5# DBs  

Intermediate: 10# DBs  

Advanced: 15#(+) DBs

3 - SA Overhead Carry x 100m [50m (R) + 50m (L)]

Weight Suggestions:

Beginner: 10-15# DB  

Intermediate: 20-30# DB  

Advanced: 35# (+) DB

1) WEIGHT USED: _________________ | 2) WEIGHT USED: _________________ | 3) WEIGHT USED: ___________________

“As the Carolers Sing”

Tabata: (:20 sec work; :10 sec rest for 8 rounds)

#1: SA DB Clean and Jerk (alt)

-Rest EXACTLY 1:00-

#2: V-Ups

-Rest EXACTLY 1:00-

#3: Burpee DB Deadlift

Weight/Scaling Suggestions:

Beginner: 10-15# DBs | Lying Leg Raises | Elevated- Stepping Burpees  

Intermediate: 20-30# DBs | V-Knee Ups  

Advanced: 35# DBs

Coaches Note: At 3, 2, 1 Go…you will begin your first tabata, 8 rounds of single arm DB clean and jerks, alternating each rep.  You will perform as many reps as possible in the :20 sec work period, and rest directly after for the :10 sec rest period.  When you have completed 8 rounds like this, rest for exactly 1:00 before beginning your next tabata of v-ups (or appropriate scaling option).  Rest 1:00 again and finish with a tabata of burpee deadlifts.  Score is your total number of reps accumulated across all three exercises.  Downloading a tabata timer or a tabata playlist will make this workout run much smoother!

TOTAL REPS: _____________________ | WEIGHTS + MODS USED: _________________

1) 200m recovery walk

2) Birddogs x 10 (alt)

3) Down Dog to Updog x 10

4) Iron Cross Stretch x :20 sec holds/leg

Be sure to get to the grocery store and properly prep your meals for the week.

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