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Dumbbell Cardio and Strength Conditioning

MotionNon renseigné

Type of exerciseNon renseigné

Activated musclesNon renseigné

Level

Activated muscles

Cardio and strength workout with dumbbells: transform yourself into a superhero

If you're a big fan of volume workouts that combine strength and cardio, then you'll love this one!

Upper body, lower body, upper body and so on! As you will have understood, we will alternate the upper with the lower body in order to raise the heart rate to the maximum.

A great way to promote fat burning due to elevated heart rate.

The timer will be enabled for supersets with the first exercise being 50 seconds, followed by the second cardio exercise being 25 seconds.

We then have 30 seconds of rest between each superset!

Each superset is to be repeated twice.

We alternate supersets between upper body and lower body.

I usually train with this training technique to allow for more volume due to the time under tension which lasts much longer than a traditional set.

I have always had a passion and an interest in learning new methods of intensification which are essential for my job as a personal trainer and my daily life.

Warm up 30’’ each exercise

MOUNTAIN CLIMBER

BURPEE PUSHUP

SHOULDER TAP

X2

FRONT SQUAT (Bodyweight in heel and glutes)

SQUAT JUMP (Chest up head up)

X2

SUPINATED SHOULDER PRESS (Abs squeezed)

SQUAT PRESS (Bodyweight in heel and glutes)

X2

RENEGADE ROW INTO PUSHUP (Chest and pubis closest to the floor)

SHOULDER TAP (Hip fixed)

X2

LATERAL LUNGE (Bodyweight in heel and glutes)

SWITCH SIDE

DYNAMIC MOUNTAIN CLIMBER (Hip fixed)

X2

SPLIT SQUAT W WIDE FEET 

SWITCH SIDE

JUMPING LUNGES

SWITCH SIDE

X2

INEQUAL PUSHUP

SWITCH SIDE

BURPEE PUSHUP

X2

UNILATERAL STIFF LEG DEADLIFT

SWITCH SIDE

STIFF LEG DEADLIFT into SQUAT 

X2

TRICEPS KICK BACK

CURL BICEPS

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