Alien 🐺🐍🛰️📡🧬

Controlled AMRap ( there’s always a modification) warmup correctly dynamic warmup/core (5-10mins) incorporate HR monitor if available. Some transitions will take you into a high intensity threshold depending on fitness level/ weight chosen

Exercises

Seria 1: 4 rund

❤️ Umiarkowany (Strefa 2)

Hammer Curls

1 minuta

AMRap ( controlled reps against time )

Rest

50 sekundy

Transition into next exercise

❤️ Umiarkowany (Strefa 2)

Dumbbell Chest Press

1 min 30 sek

Alternating dumbbell chest press ( controlled AMRap )

Rest

50 sekundy

Breath lengthen or shorten rest break as needed

❤️ Umiarkowany (Strefa 2)

Dumbbell Fly on Bench

1 minuta

Light / moderate weight controlled amrap

Rest

35 sekundy

Alternating Bent Over Rows

1 minuta

Light/moderate weight can be done from bench.

Rest

50 sekundy

Seria 2: 3 rund

Ciężary: Umiarkowany
❤️ Umiarkowany (Strefa 2)

Kettlebell Goblet Squats

1 min 30 sek

If equipment is available use a barbell,curl bar,or two kettle bells/dumbbell’s don’t fold over(AMRap)

Rest

1 minuta

Ciężary: Umiarkowany
❤️ Umiarkowany (Strefa 2)

Barbell Deadlifts

1 minuta

Can be substituted with dumbbells or kettlebells. (Controlled AMRap moderate weight should move comfortably against time ) ( 8-10 reps )

Rest

1 minuta

Seria 3: 2 rund

❤️ Umiarkowany (Strefa 2)

Walking Lunges

1 minuta

Add dumbbells/kettlebell forward 30 seconds back 30 seconds

Rest

50 sekundy

Ciężary: Umiarkowany
❤️ Umiarkowany (Strefa 2)

Bear Crawls

45 sekundy

Time or distance ( if uncomfortable substitute burpee with full jump )

Rest

1 minuta

Powiązane treningi

AMRAP

18 minuty, Intensywny

Total Bod Amrap II

23 min 45 sek, Intensywny

Back To Basics 2

32 minuty, Intensywny

Get Ready To Rumble (AMRAP)

37 min 41 sek,

AMRAP Warm up

9 min 20 sek, Intensywny

AMRAP in 15 Min

1 min 38 sek, Intensywny

Najlepszy Wybór dla tego Treningu

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

Buy Now

Treningi z tym samym sprzętem

EXTREME LEG DAY BURNOUT! 30 Minute Lower Body Challenge!

33 min 43 sek, Intensywny

Round 2 - Pull (All Back And Bicep)

38 min 40 sek, Intensywny

Arms Xpress

16 min 30 sek, Umiarkowany

Super Set Strength

21 min 42 sek, Intensywny

Strong Six

20 min 24 sek, Umiarkowany

Dumbell Pull A

50 min 6 sek, Umiarkowany