A 20 minute workout combining resistance training and a staple of a full body movement! For this full body sweaty session you will need a pair of dumbbells, a chair and your mat! The dumbbells I am using for your reference are 10kg each! The timer will be on for 30 seconds of work per exercise, straight into then another 30 seconds of work to complete 1 superset! Once we complete each superset, we then have 20 seconds rest! Each superset will be performed for 2 sets in total! The staple of PUSH UP BURPEE (no jump at the top) will appear 4 times in total and will be performed for 1 full minute each time it appears!
STAPLE: PUSH UP TO DUMBBELL BURPEE REAR STEP LUNGE STATIC LUNGE (same side) REAR STEP LUNGE (switch) STATIC LUNGE (same side) ALTERNATING RENEGADE ROW ROTATIONAL ROW ALTERNATING RENEGADE ROW ROTATIONAL ROW STAPLE: PUSH UP TO DUMBBELL BURPEE BULGARIAN LUNGE x2 DUMBBELL BODYWEIGHT ONLY (same side) BULGARIAN LUNGE x2 DUMBBELL (switch) BODYWEIGHT ONLY (same side) SINGLE ARM SHOULDER PRESS PUSH PRESS (same side) SINGLE ARM SHOULDER PRESS PUSH PRESS (same side) STAPLE: PUSH UP TO DUMBBELL BURPEE PAUSE AT BOTTOM RDL 1/2 REP RDLs PAUSE AT BOTTOM RDL 1/2 REP RDLs DIAMOND PRESS FLYES DIAMOND PRESS FLYES FINISHER IS THE STAPLE… ONE LAST TIME! STAPLE: PUSH UP TO DUMBBELL BURPEE Legs, shoulders, chest, back, arms and core all targeted within this 20 minute workout! Aim to differentiate between the pace of the resistance exercises such as bent over row and Bulgarian lunges and the more cardio full body movement of the staple!
Have a great workout everyone and Happy Friday!!! Cx