If you’re ready for a killer start to the week, this workout is IT!
You’ll be sweating it out while bursting through 50 second rounds of different exercises which target the back, shoulders and arms. The reps are high, as you’ll be working with each exercise for 50 seconds so be sure to grab a little bit of a lighter weight if you usually work in a rep range less than 10.
For the kettlebell presses and preacher curls you’ll be doing a 50 second round for each side of the body. This workout is a total of 35 minutes of work, but depending on your rest, you’ll need longer. Don’t forget to stretch out the upper body when you’re done!
Set your timer for 7 rounds of 50 seconds (which is the WORK) and 10 seconds (which is RESTING).
Complete the following exercises during each 50 second interval.
dumbbell STIFF LEG DEADLIFT
right ->single arm kettlebell PRESS (can be kneeling or standing)
left ->single arm kettlebell PRESS
right-> stability ball dumbbell PREACHER CURL
left -> stability ball dumbbell PREACHER CURL
stability ball dumbbell SKULL CRUSHER
stability ball single dumbbell PULLOVER
After you’ve completed 7 minutes, rest up to two minutes and repeat.
Complete a total of 5 rounds, which is equal to 35 minutes of muscle burning!
THE EXERCISES IN ACTION
dumbbell STIFF LEG DEADLIFT
+ hold a dumbbell in each hand with your arms fully extended and palms facing your hips
+ bending at the hips, lower the dumbbells towards the floor as you lower your upper body while keeping a flat back
+ use your lower back, glutes and hamstrings to pull the weight back up into the standing position
kettlebell single arm PRESS
+ you can kneel, stand or sit; your choice
+ hold a kettlebell in one hand, with your elbow bent to a 90 degree
+ using your shoulder muscle, push the kettlebell up towards the ceiling, as you fully extend your arm over your head
+ really focus on using the shoulder muscle to press the weight upward
+ slowly lower and repeat
dumbbell PREACHER CURL
+ lean over a stability ball (or bench) with a dumbbell in your hand
+ support the weight with your upper arm on the stability ball
+ with your arm fully extended, begin with your palm facing the ceiling
+ using your biceps, bend your elbow, lifting the weight, pulling towards your body
+ pause and slowly lower back to starting position
dumbbell SKULL CRUSHER
+ support your upper body on a stability ball with your feet together, flat on the floor
+ keep your knees bent a 90 degree
+ hold a dumbbell in each hand with your arms fully extended over your chest, keeping palms facing each other
+ slowly, bend both elbows together, lowering the dumbbells towards your head
+ pause at the bottom, and squeeze your triceps to pull the weight back up
+ stay positioned as in previous exercise but this time holding a single dumbbell with both hands
+ fully extend your arms over your head, holding the dumbbell head parallel to the floor
+ using your lats and chest, pull the dumbbell over your head until your arms are fully extended over your chest
+ pause and slowly lower back to the starting position
By the time you’re done this workout, your mind should be pretty much in a mess, but always remember, a good mind mashing, muscle burning workout leads to another step closer to your goals. #Progress 🙂