Perform a round of sprint sets: :20 sprint/:40rest, :30 sprint/:30 rest, :40 sprint/:20 rest, :60 sprint/:30 rest. Walk one minute. Then perform the strength exercises for 1 min each. Complete 2 rounds of the strength exercises. Repeat the entire workout 1 more time.
Dumbbell Squat Thrusters
1 sets
60 secs
Lunge with Bicep Hammer Curls
1 sets
60 secs
Alternating legs, curl both arms with each lunge
Step Up with Knee Raises
1 sets
60 secs
Right Leg - Keep right foot on bench
Step Up with Knee Raises
1 sets
60 secs
Left leg - Keep L foot on bench
Standing Two-Armed Bent Over Dumbbell Rows
1 sets
60 reps
Push-ups
1 sets
60 secs
Big Bang Workout
9 min
·
6 exercises
Perform a round of sprint sets: :20 sprint/:40rest, :30 sprint/:30 rest, :40 sprint/:20 rest, :60 sprint/:30 rest. Walk one minute. Then perform the strength exercises for 1 min each. Complete 2 rounds of the strength exercises. Repeat the entire workout 1 more time.
Auto-advanceStart exercises automatically after a 5-second delay
Clean two kettlebells to your shoulders. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so. This will be your starting position.
Begin to squat by flexing your hips and knees, lowering your hips between your legs. Maintain an upright, straight back as you descend as low as you can.
At the bottom, reverse direction and stand by extending your knees and hips and pushing down through your heels. As you do so, press both kettlebells overhead by extending your arms straight up, using the momentum from the squat to help drive the weights upward.
As you begin the next repetition, return the weights to the shoulders.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Hamstrings, Lower Back
With water bottles at your sides, stand with your feet slightly wider than shoulder-width apart and feet pointing slightly outward. Look straight ahead.
Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.
With an explosive but controlled movement, push up through your heels and press the water bottles above your head as you return to standing position.
Still standing, slowly lower the water bottles down to your chest and then down to your sides by extending your arms.
Stand tall while holding a pair of dumbbells at your sides with an overhand grip. Your feet should be at shoulder-width. Tighten your core and carefully step forward with your left leg.
Bend the left knee forward while dropping the right knee towards the ground. Once your left thigh is parallel with the ground, pause and contract the hamstrings.
Keep your upper arms at your sides as you curl the dumbbell up and towards your shoulder, and rotate them into a hammer position. Slowly lower the dumbbells then kick off the floor with your left foot to return to the starting position. Repeat on the right side. Continue alternating.
Place a chair or wooden box in front of you. Brace your core and lower back.
Step up on the box with your left leg, swinging your arms as you do so.
Take your right knee and raise it in front of you, into the air.
Step down with your right leg. Repeat exercise with the other leg. Keeping alternating sides.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
Stand straight – that’s the starting position. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees, while your rear knee is just off the floor. Keep your torso upright the entire time. Look forward.
Pause, then push off your left foot off the floor and return to the starting position as quickly as you can.
On your next rep, step forward with your right leg. Continue to alternate back and forth—doing one rep with your left, then one rep with your right.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.
Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.
Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.
Place a chair or wooden box in front of you. Brace your core and lower back.
Step up on the box with your left leg, swinging your arms as you do so.
Take your right knee and raise it in front of you, into the air.
Step down with your right leg. Repeat exercise with the other leg. Keeping alternating sides.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
Stand straight – that’s the starting position. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees, while your rear knee is just off the floor. Keep your torso upright the entire time. Look forward.
Pause, then push off your left foot off the floor and return to the starting position as quickly as you can.
On your next rep, step forward with your right leg. Continue to alternate back and forth—doing one rep with your left, then one rep with your right.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.
Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.
Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.
Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.
Primary muscle group(s):
Lower Back, Upper Back & Lower Traps
Secondary:
Abs, Biceps, Shoulders
Place a dumbbell on each side of a flat bench.
Place your right knee on the end of the bench.
Bend your torso from the waist until your upper body is parallel to the floor, while placing your right hand on the bench in front of you for support.
With your left hand, pick up the dumbbell with an overhand grip. The palm of your hand should be facing into you.
Keep your lower back straight. This is the start position.
Using your back muscles, pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side. Exhale as you do so.
At the top of the movement, hold for a count of one and squeeze your back muscles.
Return to the start position inhaling as you do so. Repeat.
Complete all repetitions for one side before switching sides.
This exercise can be performed using a cable station, with a stirrup handle attached to either the high or low pulley.
Primary muscle group(s):
Middle Back / Lats, Upper Back & Lower Traps
Secondary:
Biceps
Stand tall with a tight core and flat back. Hold a pair of water bottles at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
With your elbows at a 60-degree angle, bring the water bottles up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the water bottles to the starting point.
Primary muscle group(s):
Middle Back / Lats
Secondary:
Abs, Biceps
Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.
Get into position by placing your hands flat on the floor, directly below your shoulders.
Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
Hold your body up and keep your back straight by tightening your abdominal muscles.
Your neck and head should be bent slightly back.
Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
