Movements involving many muscles at once, others one muscle group only, variations, points of constant time under tension and some high intensity full body movements in here too! A very intense 30 minutes but very focused and formatted in a way to produce a lot of stimulus!
These 30 minutes, We can pretty much guarantee you will get a lot out of it!
The dumbbells Content Creator is using for your reference are 2 x 15kg for the first giant set and finisher!
I also use 2 x 8kg for the shoulder pressing and bicep curls.
I then use 2 x 4kg towards the end for laterals, frontals and rear delts!
Aside from dumbbells, you will also need a chair/bench for dips, or you can use your dip bars if you have them! We will be using a chair today!
The timer will be on for 30 seconds per exercise with each giant set, and four exercises will make up each giant set! We then have 30 seconds in between, and we will need that 30 seconds rest!
2 x 15kg BENT OVER ROW RENEGADE ROWS PUSH UP PUSH UP TO PLANK
2 x 8kg ‘NO LOWER’ ARNOLD PRESS ARNOLD PRESS PIKE PUSH UP PLANK LADDER
‘SLOW’ PACED DIPS SLIGHTLY FASTER PACE REPS TRICEP PUSH UPS WALK OUT TO TRICEP PUSH UP
2 x 8kg HAMMER CURL WIDE CURL PALMS UP CURL SHOULDER TAPS
2 x 4kg 90° AT ELBOW LATERAL RAISE LATERAL RAISE PARTIALS BURPEE JACKS
2 x 4kg REAR DELT FLY PARTIALS! HAMMER FRONTAL RAISE OVERHAND FRONTAL RAISE
SPRAWL RENEGADE ROW TO PUSH UP SPRAWL RENEGADE ROW TO PUSH UP SPRAWL
There isn’t one muscle in the upperbody not challenged today!! The arms, shoulders, chest and back are all under tension throughout.
Short work period per set, so ever-changing throughout each giant set!
I enjoyed writing about this workout and how each movement connects with the next: sometimes a variation of the previous exercise, less intense ‘on paper’, more intense, bodyweight only or full body dynamic!
Have a great upperbody session, everyone and enjoy relaxing on the mat, feeling incredible!!
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5 Minute Warm-Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout) Today’s Optional Add-on Workout: youtu.be/V_RtNkbsPBc 20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGU
Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7 Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
Disclaimer: If you are new to exercise or are planning 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 an alternative to seeking professional medical advice or suggested treatment. Performing any exercise or programme is solely at your own risk.