This workout is super awesome.
Really, any two exercises thrown together to use the 15 – 1 rep sequence is amazing, but when I like to create this type of workout, I usually work with one upper ( compound ) exercise and one lower. This creates such a good sweat, and get’s the heart pumping right into a high intensity, fat burning range.
+ exercise mat
+ a pair of dumbbells – or swap it out for a barbell!
PRE WORKOUT WARM UP: this quickie full body warm up – do each exercise for 30 seconds!
POST WORKOUT COOL DOWN: relax and stretch out those muscles using a few of these for the lower body and a few of these poses to release the upper body. ( These chest openers are also great after all those push ups!! ) Choose the ones you love best! 🙂
Complete the following two exercises, without rest, following the 15 – 1 rep sequence below:
15 dumbbell DEADLIFTS + 1 PUSH UP
14 dumbbell DEADLIFTS + 2 walking PUSH UPS
13 dumbbell DEADLIFTS + 3 walking PUSH UPS
12 dumbbell DEADLIFTS + 4 walking PUSH UPS
11 dumbbell DEADLIFTS + 5 walking PUSH UPS
10 dumbbell DEADLIFTS + 6 walking PUSH UPS
9 dumbbell DEADLIFTS + 7 walking PUSH UPS
8 dumbbell DEADLIFTS + 8 walking PUSH UPS
7 dumbbell DEADLIFTS + 9 walking PUSH UPS
6 dumbbell DEADLIFTS + 10 walking PUSH UPS
5 dumbbell DEADLIFTS + 11 walking PUSH UPS
4 dumbbell DEADLIFTS + 12 walking PUSH UPS
3 dumbbell DEADLIFTS + 13 walking PUSH UPS
2 dumbbell DEADLIFTS + 14 walking PUSH UPS
1 dumbbell DEADLIFT + 15 walking PUSH UPS
THE EXERCISES IN ACTION
dumbbell STIFF LEG DEADLIFT
walking PUSH UP
This workout might look like it’s a quick 10 minute workout, but it is NOT a quick workout, but really, who cares about time. Focus on form, tempo and your breathing and do your best to go through the workout without resting OR rushing. Taking water sips are fine when you need them, ( or you know, wiping away your sweat! ) but what I really mean is to not to take a minute ( or two! ) of rest between or during exercises. Switching out the exercises and sips of water is more than enough rest between reps. 😉
Maintain high heart rate by not giving up and do your best to perform all push ups off your toes. If you can’t it’s no biggie – drop to your knees when you have to. ( I did! )
All that matters is that you don’t give into that little voice in your head that tells you to stop.
Keep going! Work hard! And I promise you’ll feel AMAZING when you’re done!