GetGadgetFit
General
Beginner
Dumbbell
Plan Details
The GetGadgetFit routine by gadgetjoe is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
I needed to develop a routine that would help me stay focused, toned, flexible, and injury free. After a prolonged bout with IT Band Injury - this is what I have come up with
Routine detail
Day 1
Sunday
Est. 58 min
7 exercises
Dumbbell Alternating Lateral Raise (Stability Ball)
3 Sets x 16 Reps
Dumbbell Shoulder Press (Stability Ball)
3 Sets x 16 Reps
Dumbbell Alternating Bicep Curl (Stability Ball)
3 Sets x 16 Reps
Dumbbell Hammer Curl on Stability Ball
3 Sets x 16 Reps
Stability Ball Tricep Extension
3 Sets x 16 Reps
Stability Ball Oblique Curl
3 Sets x 16 Reps
Stability Ball Crunch
3 Sets x 16 Reps
Day 2
Monday - Run and Recover
Est. 67 min
8 exercises
Running
1 Set
Lateral Leg Raises
1 Set x 30 Reps
Clam Shells
1 Set x 30 Reps
Hip Thrusts
1 Set x 25 Reps
Side-Steps/Shuffle
5 Sets x 10 Reps
Pistol Squats
1 Set x 3 Reps
Hip Hikes
1 Set x 20 Reps
Iron Cross
1 Set x 20 Reps
Day 3
Tuesday
Est. 43 min
6 exercises
Dumbbell Press (Stability Ball)
3 Sets x 12 Reps
Dumbbell Rear Row (Stability Ball)
3 Sets x 12 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 12 Reps
Stability Ball Hamstring Curl to Bridge
3 Sets x 12 Reps
Stability Ball Reverse Crunch
3 Sets x 12 Reps
Stability Ball Bridge
3 Sets x 12 Reps
Day 4
Wednesday - Run and Recover
Est. 67 min
8 exercises
Running
1 Set
Lateral Leg Raises
1 Set x 30 Reps
Clam Shells
1 Set x 30 Reps
Hip Thrusts
1 Set x 25 Reps
Side-Steps/Shuffle
5 Sets x 10 Reps
Pistol Squats
1 Set x 3 Reps
Hip Hikes
1 Set x 20 Reps
Iron Cross
1 Set x 20 Reps
Day 5
Thursday
Est. 46 min
6 exercises
Stability Ball Tricep Extension
3 Sets x 16 Reps
Dumbbell Preacher Curl (Stability Ball)
3 Sets x 16 Reps
Stability Ball Calf Raise
3 Sets x 16 Reps
Dumbbell Side Bend
3 Sets x 16 Reps
Stability Ball Plank
3 Sets
Bridge
3 Sets
Day 6
Friday - REST
Est. 0 min
0 exercises
This day is empty
Day 7
Saturday - Long Run and Recovery
Est. 92 min
8 exercises
Running
1 Set
Lateral Leg Raises
1 Set x 30 Reps
Clam Shells
1 Set x 30 Reps
Hip Thrusts
1 Set x 25 Reps
Side-Steps/Shuffle
5 Sets x 10 Reps
Pistol Squats
1 Set x 3 Reps
Hip Hikes
1 Set x 20 Reps
Iron Cross
1 Set x 20 Reps
