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    The Workout: 1. Dumbbell Hang Pull

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    mrtnpnzn
    This document outlines a high-intensity interval training workout consisting of two circuits of five exercises each. In circuit one, exercises include dumbbell hang pulls, offset dumbbell reverse lunges, single-arm dumbbell swings, thrusters, and single-leg, single-arm underhand-grip dumbbell rows. Circuit two exercises are dumbbell chops, plank walkups into pushups, rotational dumbbell straight-leg deadlifts, squat thrusts, and jump squats. Each exercise is done for 40 seconds of work followed by 20 seconds of rest before moving to the next station, completing two full circuits for each step.

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    The Workout: 1. Dumbbell Hang Pull

    Uploaded by

    mrtnpnzn
    158 views4 pages
    This document outlines a high-intensity interval training workout consisting of two circuits of five exercises each. In circuit one, exercises include dumbbell hang pulls, offset dumbbell reverse lunges, single-arm dumbbell swings, thrusters, and single-leg, single-arm underhand-grip dumbbell rows. Circuit two exercises are dumbbell chops, plank walkups into pushups, rotational dumbbell straight-leg deadlifts, squat thrusts, and jump squats. Each exercise is done for 40 seconds of work followed by 20 seconds of rest before moving to the next station, completing two full circuits for each step.

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    Spartacus 2.0

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    This document outlines a high-intensity interval training workout consisting of two circuits of five exercises each. In circuit one, exercises include dumbbell hang pulls, offset dumbbell reverse lunges, single-arm dumbbell swings, thrusters, and single-leg, single-arm underhand-grip dumbbell rows. Circuit two exercises are dumbbell chops, plank walkups into pushups, rotational dumbbell straight-leg deadlifts, squat thrusts, and jump squats. Each exercise is done for 40 seconds of work followed by 20 seconds of rest before moving to the next station, completing two full circuits for each step.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    158 views4 pages

    The Workout: 1. Dumbbell Hang Pull

    Uploaded by

    mrtnpnzn
    This document outlines a high-intensity interval training workout consisting of two circuits of five exercises each. In circuit one, exercises include dumbbell hang pulls, offset dumbbell reverse lunges, single-arm dumbbell swings, thrusters, and single-leg, single-arm underhand-grip dumbbell rows. Circuit two exercises are dumbbell chops, plank walkups into pushups, rotational dumbbell straight-leg deadlifts, squat thrusts, and jump squats. Each exercise is done for 40 seconds of work followed by 20 seconds of rest before moving to the next station, completing two full circuits for each step.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 4

    The Workout

    STEP   1
    Each exercise is a “station." At each station, do as many reps as you can in 40 seconds, rest for 20
    seconds, and move to the next station. Go until you’ve done 2 circuits, then rest 2 minutes, and do 2 more
    circuits. Rest for another 2 minutes, then go to Step 2.

    1. Dumbbell Hang Pull


    Grab a pair of dumbbells and let them hang at arm’s length in front of your body, your palms facing
    behind you. Now bend at your hips and knees, and lower the dumbbells until they’re just below knee
    height. That’s the starting position. Now, in one movement, thrust your hips forward, straighten your
    knees, and raise up on your toes as you pull the dumbbells as high as you can by bending your elbows
    and raising your upper arms. Then reverse the movement and repeat.

    Keep your lower back naturally arched.


    Explosively pull the dumbbells upward.
    2. Offset Dumbbell Reverse Lunge
    Stand tall holding a dumbbell in your left hand next to your shoulder, with your arm bent. With your right
    foot, step backward and lower your body until your back knee almost touches the floor. Push yourself
    back to the starting position and repeat. On then next round, hold the dumbbell on your other side, and
    step back with the opposite leg.

    Let your right hand hang at your side or place it on your hip.
    Keep your torso upright.
    3. Single-Arm Dumbbell Swing

    Hold a dumbbell at arm’s length in front of your waist, with your knees slightly bent. Without rounding your
    lower back, bend at your hips and swing the dumbbell between your legs. Keeping your arm straight,
    thrust your hips forward and swing the dumbbell to shoulder level as you rise to a standing position. Then
    simply swing the weight back and forth.

    Push your hips back and keep your lower back naturally arched.
    Your arm should swing up from your momentum.
    4. Thrusters

    Stand holding a pair of dumbbells next to your shoulders. Push your hips back, then bend your knees and
    lower your body until your thighs are at least parallel to the floor. As you push your body back up from the
    squat, press the dumbbells above your shoulders until your arms are straight. Then lower the dumbbells
    back down to your shoulders, and repeat.

    Your feet should be set shoulder-width apart (or a little wider).


    Squat as deep as you can.
    Push the weights directly above your shoulders.
    5. Single-Leg, Single-Arm Underhand-Grip Dumbbell Row

    Grab a dumbbell in your right hand, then bend at your hips and place your left hand on a bench in front of
    you. Raise your right leg so that it’s in line with your upper body. Now let the dumbbell hang straight down
    from your shoulder, your palm facing forward (an underhand grip). That’s the starting position. (If you
    prefer, you can use an overhand grip (so your palms would be facing behind you), instead of an
    underhand grip.Pull the dumbbell to the side of your torso, by raising your upper arm, and bending your
    elbow. Pause, then slowly lower the dumbbell back to the starting position. That’s one rep. On your next
    round, switch arms and legs.

    Your lower back should be naturally arched and your torso parallel to the floor.
    As you pull the dumbbell upward, try to "squeeze" your shoulder blade toward your spine.
    The Workout
    STEP 2

    Each exercise is a “station." At each station, do as many reps as you can in 40 seconds, rest for 20
    seconds, and move to the next station. Go until you’ve done two circuits, then rest 2 minutes, and do
    another 2 circuits. You’re done!

    1. Dumbbell Chop

    Grab a dumbbell and hold it with both hands just above your right shoulder. Swing the dumbbell down
    and to the outside of your left knee by rotating and bending your upper body in the same direction.
    Reverse the movement to return to the starting position. On your next round, switch sides, this time
    holding the dumbbell over your left shoulder and chopping to down and to your right.

    Place your feet shoulder-width part, with your knees slightly bent.
    Don't round your lower back.
    2. Plank Walkup To Pushup
    Start to get into a pushup position, but bend your elbows and rest your weight on your forearms instead of
    your hands. Your body should form a straight line from your shoulders to your ankles. Now brace your
    core by by contracting your abs as if you’re about to be punched in the gut. Without allowing your body
    posture to change (don’t let your hips sag!), place your left hand on the floor, then your right hand. Then
    push your body into the “up” position of a pushup. Now do a pushup. Then lower yourself back to your
    elbows into the plank position, by placing each elbow on the floor again. Repeat as many times as you
    can.

    Brace your core and hold it tight for the entire movement.
    One at a time, place your hands on the floor. Then push up until your arms are straight.
    Once in this position, lower yourself down into a pushup, then push back up. Now return to
    position A, one elbow at a time.
    Rotational Dumbbell Straight-Leg Deadlift

    Grab a dumbbell in your right hand and hold it next to your side. Stand on your left foot with your knee
    slightly bent. Lift your right foot off the floor and bend that knee slightly. Without changing the bend in your
    left knee, bend at your hips (don’t round your lower back), and lower your torso as you rotate it to the left
    and try touch the dumbbell in front of your left foot. Reverse the move to the starting position and repeat.
    On your next round, switch arms and legs.
    Hold the dumbbell so that hangs vertically.
    Keep your lower back naturally arched.
    4. Squat Thrusts

    Stand with your arms at your sides. Push your hips back, bend your knees, and lower your body as deep
    as you can into a squat. With your hands on the floor, kick your legs backward so that you’re in a pushup
    position. Then quickly bring your legs back to a squat and stand up.

    Your feet should be set about shoulder-width apart.


    As you squat down, place your hands on the floor in front of you, shifting your weight onto them.
    From the pushup position, return to the squat (position B, above). Then stand up quickly.
    5. Jump Squat
    Stand with feet about shoulder-width apart. Place your fingers on the back of your head and pull your
    elbows back so they’re in line with your body. Push your hips back, bend your knees, and squat down.
    Then jump as high as you can. When you land, squat and jump again. If that’s too easy, hold a pair of
    dumbbells at your sides as you perform the exercise.

    Lower your body until the tops of your thighs are at least parallel to the floor.

    Explode up from the floor quickly.

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