Make sure you perform the workout, including the prescribed tempos (the speed of movement of the exercise) as designed.
The total training time, including the rest periods, will take a hair over 15 minutes:
- 1 set of DB Front Squats, 10 reps
- 1 set of Flat DB Bench Press, 10 reps
- 1 set of Low Pulley Pull Through, 10 reps
- 1 set of High Pulley Face Pulls, 10 reps
- 45 seconds of Skipping Rope
Repeat the circuit two more times.
Note: When choosing the load for each movement, it should be challenging to compete the 10 reps with perfect form.
Grab a pair of dumbbells and stand tall with your feet about shoulder width apart. Before starting the movement bring the dumbbells up to shoulder level. One plate of each dumbbell should be resting on the front of each shoulder. Your arms should be bent, elbows at your sides, and dumbbells on your shoulders with palms facing each other. Making sure your back and your core are tight, begin the movement by sitting back and down. Keep moving your hips back and down while keeping your chest and eyes up. Go down as far as possible before your back starts to round. To reverse the motion, do not bounce out of the bottom, instead drive through your feet and keep your elbows up. Focusing on keeping the elbows up will help you maintain proper posture throughout the movement. Keep driving up until your knees and hips are fully extended. Reset and repeat for three total reps. Tempo: 3010
Lie back on a flat bench with your feet planted flat on the floor. Move the dumbbells away from your body by extending your arms fully. The dumbbells should be directly over your shoulders and your palms facing each other. Keeping your shoulders down, chest up, and shoulder blades together, lower the dumbbells under control to the side of your chest. Keep your elbows at a 45-degree angle from your body and your palms facing each other the entire time. Always keep your forearms perpendicular to the floor and your elbows under the dumbbells. Reverse the motion by pressing the dumbbells back up to the starting position. Maintain proper form as you press. Repeat for three total reps. Tempo: 3010
Attach a rope handle to a low cable pulley station. Stand close to and facing away from the cable pulley station. Reach down between your legs and grab each end of the rope handle so that your palms face each other. Stand up and take a few steps away from the pulley so there is tension on the cable. Get into position by placing your feet about shoulder width, toes pointed slightly out, chest up and shoulders down. Your arms should be straight with your hands holding the rope in between your legs. Initiate the movement by hinging at the hips and moving them back. As your hips move back, let the rope handle move towards the pulley, letting your torso come forward. Move your hips back and torso forward until you feel a stretch in your glutes and hamstrings. Reverse the motion by moving your hips forward against the tension of the cable and raising your torso until you are in the starting position again. Make sure you keep a slight bend in the knees and your back flat the entire time. Pause and repeat. Tempo: 2011
Attach a rope handle to a cable station and set the pulley to about shoulder height. Extend your arms and grab the rope handle so your knuckles point away from you and your thumb is pointing towards you. Take a couple of steps away from the pulley station with a split stance with one foot behind your body. You should feel tension on the rope. Before beginning the motion, make sure your chest is up, your shoulders are down, and your core is braced. Initiate the movement by retracting your shoulder blades, flaring your elbows out, and pulling the rope towards your face. Spread the rope as you pull. Continue to pull while keeping proper posture. Pause at the end position, then return the weight to the starting position under control. Reset, make sure you are in the correct starting position, and repeat for given reps. Tempo: 2011
Skip fast for 45 seconds, rest in between each set for 60 seconds.
A note about tempo:
- The first digit represents the eccentric movement (e.g., the lowering of the weight).
- The second digit represents the length of the pause in the muscles' lengthened position.
- The third digit is the concentric movement (e.g., the raising of the weight).
- The last digit refers to the length of the pause while the muscle is in the contracted position before repeating the movement.
So, for example, a tempo of 2011 really means:
- 2 seconds lowering the weight
- 0 second pause in the lengthened position
- 1 second to raise the weight
- 1 second pause in the contracted position
Want more? Check out Healthy Living's previous programs: 15-Minute Workouts, 10-Minute Workouts and 5-Minute Workouts.
Follow Joe Dowdell, CSCS on Twitter: www.twitter.com/JoeDowdellnyc