This workout combines multi-joint exercises for the upper and lower body to create a full body workout blast. Begin with light weights and long rest periods - up to three minutes. The exercises in this workout can be performed in an explosive manner once proper technique is perfected. Blast your muscles with this workout routine.
Warm-Up
Pushups - Dive Bomb
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Sets
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Reps
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Distance
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Duration
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Tempo
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Rest Period
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Weight Load
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Intensity
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2
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10
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Moderate
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60 sec
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Description
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Get into a pushup position.
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Push your body back and lift your hips.
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Your legs and arms should be straight.
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Bend your arms and "dive" your nose forward toward the ground.
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Then lift your head upward as you continue forward, straightening your arms.
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Reverse this motion by pushing your body back and lifting your hips again.
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Repeat for a specified number of reps.
ProTip
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Imagine a "swooping" motion with your body.
Mistakes
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Not "swooping" close enough to the ground.
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Allowing the hips or stomach to rest on the ground (while in the forward position).
Workout
Dumbbell Hang High Pull
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Sets
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Reps
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Distance
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Duration
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Tempo
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Rest Period
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Weight Load
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Intensity
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4
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10,8,6,4
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Fast
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90 sec
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Description
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Start in a standing position holding the dumbbells in front of you.
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Push your rear end back and bend forward, stretching the hamstrings slightly, until the dumbbells are just above your knees.
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Jumping with your legs and pulling with you arms, bring the dumbbells to shoulder height.
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Lower the dumbbells and return to the starting position.
ProTip
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Pull you elbows up as high as you can.
Mistakes
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Bad posture.
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Bringing the dumbbells higher than your elbows.
Assisted Pull-Up
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Sets
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Reps
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Distance
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Duration
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Tempo
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Rest Period
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Weight Load
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Intensity
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3
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10,8,6
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|
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Moderate
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60 sec
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|
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Description
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Kneel or stand on the leg padding.
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Grab the handles at slightly wider than shoulder width.
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Tighten the shoulder muscles before pulling.
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Pull yourself up until your ears are as high as your hands.
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Let your body drop under control to the starting position.
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Repeat.
ProTip
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Using a wide grip activates the latissimus.
Mistakes
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Pulling the shoulders at the beginning of the movement.
Wide-Stance Dumbbell Squat
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Sets
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Reps
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Distance
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Duration
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Tempo
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Rest Period
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Weight Load
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Intensity
|
|
3
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10,8,6
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|
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Moderate
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90 sec
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|
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Description
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With your feet placed outside of hip width (wide), hold a pair of dumbbells in your hands.
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Slowly descend by bending your hips and knees.
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Keep your back straight and your chest up, and maintain the weight on your heels.
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Keeping the knees in line with the angle of the feet, return to the top.
ProTip
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Always point your knees to the same direction that your toes are pointing (this allows proper tracking)
Mistakes
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Rounding the back
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Buckling the knees inward
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Tilting the ankles inward
Equipment
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Multi Adjustable (Incline) Bench
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Dumbbells
Dumbbell Incline Alternating Curls
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Sets
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Reps
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Distance
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Duration
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Tempo
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Rest Period
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Weight Load
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Intensity
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3
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10,8,8
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|
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Moderate
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60 sec
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|
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Description
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Grab a pair of dumbbells and sit down on an incline bench.
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Let your arms hang down towards the floor.
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Alternating sides, curl the dumbbell up to your shoulder and lower it back to the starting position.
ProTip
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Control the dumbbell as you lower it.
Mistakes
Cable Swiss Ball Wood Chop
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Sets
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Reps
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Distance
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Duration
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Tempo
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Rest Period
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Weight Load
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Intensity
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2
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10
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|
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Fast
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60 sec
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|
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Description
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Sit on the swiss ball, grip handles tightly and extend your arms in front of you.
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Pull the cable and rotate your trunk.
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Return to starting position.
ProTip
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Keep your torso upright as you rotate.
Mistakes
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Bending your elbows and leaning forward as you rotate.
Category Name
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Exercise Name
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Sets
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Distance
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Duration
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Tempo
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Rest Period
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Weight Load
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Intensity
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Exercise Name
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Sets
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Reps
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Distance
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