972 Posts
Creator
972 Posts
Creator
A 20 minute workout combining resistance training and a staple of a full body movement!
For this full body sweaty session you will need a pair of dumbbells, a chair and your mat!
The dumbbells Content Creator is using for your reference are 10kg each!
The timer will be on for 30 seconds of work per exercise, straight into then another 30 seconds of work to complete 1 superset! Once we complete each superset, we then have 20 seconds rest! Each superset will be performed for 2 sets in total!
The staple of PUSH UP BURPEE (no jump at the top) will appear 4 times in total and will be performed for 1 full minute each time it appears!
STAPLE: PUSH UP TO DUMBBELL BURPEE
REAR STEP LUNGE
STATIC LUNGE (same side)
REAR STEP LUNGE (switch)
STATIC LUNGE (same side)
ALTERNATING RENEGADE ROW
ROTATIONAL ROW
ALTERNATING RENEGADE ROW
ROTATIONAL ROW
STAPLE: PUSH UP TO DUMBBELL BURPEE
BULGARIAN LUNGE x2 DUMBBELL
BODYWEIGHT ONLY (same side)
BULGARIAN LUNGE x2 DUMBBELL (switch)
BODYWEIGHT ONLY (same side)
SINGLE ARM SHOULDER PRESS
PUSH PRESS (same side)
SINGLE ARM SHOULDER PRESS
PUSH PRESS (same side)
STAPLE: PUSH UP TO DUMBBELL BURPEE
PAUSE AT BOTTOM RDL
1/2 REP RDLs
PAUSE AT BOTTOM RDL
1/2 REP RDLs
DIAMOND PRESS
FLYES
DIAMOND PRESS
FLYES
FINISHER IS THE STAPLE… ONE LAST TIME!
STAPLE: PUSH UP TO DUMBBELL BURPEE
Legs, shoulders, chest, back, arms and core all targeted within this 20 minute workout!
Aim to differentiate between the pace of the resistance exercises such as bent over row and Bulgarian lunges and the more cardio full body movement of the staple!
Have a great workout everyone and Happy Friday!!!
Cx
Always ensure you warm up before any workout. Here’s the 5 Min Warm Up Routine: youtu.be/c0VxUFHdYzs
Today’s Optional Add-on: youtu.be/fX0ltj1fV3E
Christmas Workout Advent Playlist: youtube.com/playlist?list=PLhu1QCKrfgPVKViubrzd6hP3ziAs60qfD
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.
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