Welcome to Day 21 of Summertime Fine! Let’s get into our strength training month with this fast paced full body workout!
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We will work for 3 rounds of 30 seconds of work for every exercise and the workout will be a fast paced upper and lower body switch to keep your heart rate up! The training variables we will implement in our workout today will be focusing on the selection of weight and the tempo of your reps. You will use weights that are 75-85% of your max weight for each exercise to be able to perform more reps powerfully and you will move your body for 2 seconds to lengthen the muscle we are working and take 2 seconds to complete the contraction. Think of sitting into a squat for two seconds and pushing back up for 2 seconds without a pause at the bottom. You will aim for 6-12 reps for each work period and aim for muscle failure at the end of each exercise!
Exercises:
1. Chest Press
2. Front Squat
3. Arnold Press
4. RDL
5. Tricep OH Extension
6. Chest Fly
7. Reverse Lunges
8. Lateral Raise
9. Split Squats
10. Split Squats
11. Glute Bridge Abduction
12. DB Pull Over and Sit up
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00:00 Workout Brief and Intro
00:40 Warm Up
02:09 Chest Press
04:24 Front Squat
06:54 Arnold Press
09:09 Romanian Deadifts
11:39 Tricep OH Extension
13:54 Chest Fly
16:25 Reverse Lunges
18:40 Lateral Raises
21:10 Split Squats
25:56 Glute Bridge Abduction
28:10 Straight Arm Pull Over + Sit Up
30:14 Cool Down and Motivation