Round up your dumbbells (or kettlebells) and re-familiarise yourself with the same format that floored you on your last session. Starting with your ‘AMRAP’, short for ‘as many rounds as possible’, you’ll work your way around the following moves on a running countdown, clocking up as many reps as you can muster in 15 minutes, resting only as necessary to catch your breath. Pay close attention to nailing your form and tempo on each muscle scorching rep – don’t be afraid to drop reps as the fatigue creeps up.
Once the buzzer goes, take a short reprieve then jump straight into your ’EMOM’ (‘every minute on the minute). Start a stopwatch and at the beginning of each minute perform the prescribed reps of each movement, then rest for the remaining time. You’re going to alternate between exercises each minute. So in the first minute do the deadlifts, hit goblet squats in the second minute and despatch your air squats in the third. Repeat for a total of 4 rounds for 12 minutes of work.
If you’ve missed any sessions or want to start the programme from the top, you can find all the workouts so far by clicking on the below:
Monday: Shoulders and Back
Wednesday: Lower Body
Friday: Chest and Arms
Monday: Lower Body
Wednesday: Upper Body
Friday: Full Body
Monday: Upper Body
Wednesday: Lower Body
Friday: Chest, Back & Abs
1) Dumbbell Forward Lunge x 5-10 (each leg)
Standing tall, grab a set of dumbbells and hold them with straight arms by your sides (A). Keeping your chest up at all times, take a long step forward with one leg, bending your front knee until the back knee touches the ground (B). Stand up explosively, pause and repeat with the other leg.
2) Kettlebell/ Dumbbell Swing x 10-15
With a kettlebell or dumbbell between your legs, hinge at your hips, swinging the weight backward (A). Drive your hips forward to explosively blast it up to eye level (B). Let the momentum return you back into the hinge position and straight into rep two.
3-5 MINS REST THEN…
Min 1) Dumbbell Deadlift x 15
With your dumbbells on the floor just outside your feet, hinge down and grip them with a flat back and neutral spine (A). Engage your lats and stand upright, ‘pushing the ground away’ with your feet, squeezing your glutes at the top (B). Your arms should be hanging straight throughout this movement, think of them as hooks.
NOTE: If you only have one weight, deadlift to the outside of your foot and focus on keeping your torso upright. Squeeze your opposite hand to help create tension. Alternate each round.
Min 2) Goblet Squat x 20
Hold your dumbbell or kettlebell close to your chest (A). Sink your hips back and descend into a squat (B). Your elbows should come in between your knees at the bottom. Drive back up, tensing your glutes at the top. Repeat.
Min 3) Air Squat x 25
Pace your way through these, there’s a lot of reps but use them to recover before you pick the weights back up. Take deep breaths and find a rhythm. Standing tall (A), keep your chest up and sink your hips back, before bending your knees to drop your thighs until they are at least parallel to the floor (B). No half-reps here, please. Then drive up.
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