The Accumulator

This is a fun workout I used to do with my boot camps. It is called The Accumulator because 1 set of an exercise will be done and then I will add a set of another exercise, then start over from the beginning after every add-on. One set consists of  20 reps. There will be 2 cardio segments of 3-5 minutes. It could be a combo of things such as jumping jacks, jump rope, high knees, run in place, etc., or hit a piece of equipment like the treadmill or elliptical.  After my cardio segments, I start from the top of the list and keep accumulating. I begin with a 3 minute cardio warm up, ending with a 3 minute cool down:)

I use 2 pair of dumbbells. I like to have a heavy pair and a lighter pair. I use 10-15 on the lower body exercises and 5-8 on the upper body exercises.

  • Alternating front lunges – 20 reps each leg
  • Push ups – 20 reps
  • Lateral arm raise – 20 reps
  • Heel raises – 20 reps
  • CARDIO 3-5 minutes
  • Squats – 20 reps
  • Tricep kickbacks – 20 reps
  • Deadlifts – 20 reps
  • Bicep curls – 20 reps
  • CARDIO 3-5 minutes
  • Frog Squat – 20 reps
  • Shoulder press – 20 reps
  • Plank 1 minute
  • Bentover rows – 20 reps

It starts with the 1st exercise, then the 2nd, then back to do the 1st, 2nd, then add the 3rd and so forth, accumulating the list until the bottom is reached.

Me dumbbell squatting

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