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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