1. The 8-Minute Bodyweight Cardio Blast (0:11)
2. The Pyramid KB Workout (1:11)
3. The 10-Minute Dumbbell Strength Burner (2:20)
4. The Metabolic Leg Killer (3:23)
The 8-Minute Bodyweight Cardio Blast (0:11)
You will complete 3 rounds of the circuit below, each round the interval of work decreases. The first round you will work for 1 minute on each move. Then the second round you’ll work for 40 seconds on each move. On the third round, you’ll work for 20 seconds on each move. Rest 20 seconds between rounds.
CIRCUIT:
1 minute- 40 seconds- 20 seconds
Double Jack Burpees
Pulse Lunge Skaters
Mountain Climber Pause
The Pyramid KB Workout (1:11)
Complete 1 rep of each move, adding a rep each round up to 10 reps of each move before going back down. Rest only as needed.
CIRCUIT:
10-1
Squat Catch and Press
Push Up to Dip
Squat Rockers
Plank Jack Lateral Raise (per side)
The 10-Minute Dumbbell Strength Burner (2:20)
Complete as many rounds of the circuit below as you can in 10 minutes! Rest only as needed.
CIRCUIT:
5-8 reps per side Dumbbell Snatch
4-6 reps per side Renegade Row Mountain Climber Push Ups
5-8 reps per side Lunge with Pass Flye
The Metabolic Leg Killer (3:23)
You will perform the first exercise for 30 seconds followed by 30 seconds of the second move before resting 30 seconds between rounds. Complete 2-4 rounds per set. Rest 1-2 minutes between sets.
#1:
30 seconds Staggered Stance Squat Switches
30 seconds 90 Degree Rotational Squat Jumps
30 seconds Rest
#2:
30 seconds Duck Under Get Up Lunges
30 seconds Squat Double Lunge
30 seconds Rest
#3:
30 seconds per side 3-Way Lunges
30 seconds per side Running Lunge
30 seconds Rest
***Need NASM or AFAA continuing education credits? Use code: YOUTUBE and save $100 on the Redefining Strength Recertification Course***
https://academy.redefiningstrength.com/p/the-dynamic-workout-design-training-black-book
Subscribe To our Channel before you go: https://youtube.com/redefiningstrengthoc
Join our Free Facebook Group: https://www.facebook.com/groups/redefiningstrengthacademy/
Looking for more workouts?
Download Our app Redefining Strength On Demand – Hundreds of workouts and follow alongs at your fingertips!
Apple Users: https://goo.gl/PNEAUt
Android Users: https://goo.gl/ixxwyz
View our workout programs
Looking for Nutrition?
Take our quiz to find out which macro ratio will work best for you!
https://goo.gl/q5ezJr
Follow Redefining Strength…
Online: https://redefiningstrength.com
On Facebook: https://www.facebook.com/redefiningstrength
On Instagram: https://www.instagram.com/redefiningstrength
For RS SWAG: https://swag.redefiningstrength.com
4 Workouts for Weight Loss#WeightLossWorkouts
Comments
Post a Comment