You will need a cleared out area so you don't run into anything, the area should be about 10'x10' according to your size.
Your clothing should not resist you in any movement's, so you should wear shorts and a t-shirt.
Get lots of water in your body so you don't dehydrate yourself.
You will also need need a pair of dumbbells, choose your weight accordingly, don't choose a weight to heavy for you.
You are all ready for the workout now so you can get after the workout!
Workout Routien,
- 10 Air Squats then 5 Hindu push ups. (Do this for 5 Minutes)
1 Minute Rest
- Dumbbell get-up, One leg arm row (5 Minutes, Alternating Sides)
1 Minute Rest
- Dumbbell Piston (30 Seconds)
- Dumbbell Squat Thrust (30 Seconds)
- Dumbbell Sumo High Pull (30 Seconds)
- Dumbbell Narrow Push Up (30 Seconds)
30 Second Rest
- Dumbbell Piston (30 Seconds)
- Dumbbell Squat Thrust (30 Seconds)
- Dumbbell Sumo High Pull (30 Seconds)
- Dumbbell Narrow Push Up (30 Seconds)
1 Minute Rest
- Dumbbell Alternate Backward Lunge (30 Seconds)
- Dumbbell Alternate Y Press (30 Seconds)
- Dumbbell Internal / External Curl (30 Seconds)
- Dumbbell Cross Back lunge with Reach (30 Seconds)
30 Second Rest
- Dumbbell Alternate Backward Lunge (30 Seconds)
- Dumbbell Alternate Y Press (30 Seconds)
- Dumbbell Internal / External Curl (30 Seconds)
- Dumbbell Cross Back lunge with Reach (30 Seconds)
1 Minute Rest
- Dumbbell Prone Row (30 Seconds)
- Dumbbell Power Clean (30 Seconds)
- Dumbbell Push Press (30 Seconds)
- Dumbbell Prone Row (30 Seconds)
- Dumbbell Power Clean (30 Seconds)
- Dumbbell Push Press (30 Seconds)
- Dumbbell Prone Row, Clean, Push Press (2 Minutes)
The workout is done and Congratulate your self!
Note: You should always do both sides of your body, your body needs balance. Do not over exercise and cause injury, it will set you back in training and that is the last thing anyone needs.
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