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

Satz 1: 4 Runden

❤️ Mäßig (Zone 2)

Hammer Curls

1 minute

AMRap ( controlled reps against time )

Rest

50 seconds

Transition into next exercise

❤️ Mäßig (Zone 2)

Dumbbell Chest Press

1 Min 30 Sek

Alternating dumbbell chest press ( controlled AMRap )

Rest

50 seconds

Breath lengthen or shorten rest break as needed

❤️ Mäßig (Zone 2)

Dumbbell Fly on Bench

1 minute

Light / moderate weight controlled amrap

Rest

35 seconds

Alternating Bent Over Rows

1 minute

Light/moderate weight can be done from bench.

Rest

50 seconds

Satz 2: 3 Runden

Gewichte: Mäßig
❤️ Mäßig (Zone 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 minute

Gewichte: Mäßig
❤️ Mäßig (Zone 2)

Barbell Deadlifts

1 minute

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

Rest

1 minute

Satz 3: 2 Runden

❤️ Mäßig (Zone 2)

Walking Lunges

1 minute

Add dumbbells/kettlebell forward 30 seconds back 30 seconds

Rest

50 seconds

Gewichte: Mäßig
❤️ Mäßig (Zone 2)

Bear Crawls

45 seconds

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

Rest

1 minute

Verwandte Workouts

170524 Amrap Dumbell

46 Min 20 Sek, Intensiv

Total Bod Amrap II

23 Min 45 Sek, Intensiv

Arms&legs

8 Min 30 Sek, Mäßig

Thursday

21 Min 13 Sek, Mäßig

ZWOW16 (AC3)

12 Min 45 Sek, Intensiv

Total Workout A (Dumbbells)

1 Std 3 Min 30 Sek, Mäßig

Top-Auswahl für dieses Workout

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

Workouts mit demselben Equipment

EXTREME LEG DAY BURNOUT! 30 Minute Lower Body Challenge!

33 Min 43 Sek, Intensiv

Arms Xpress

16 Min 30 Sek, Mäßig

Super Set Strength

21 Min 42 Sek, Intensiv

Strong Six

20 Min 24 Sek, Mäßig

Dumbell Pull A

50 Min 6 Sek, Mäßig

Functional Home Workout #2

29 Min 30 Sek, Mäßig