Has your workout program been stalling lately? Well, I hope not. If you’ve been following my daily advice and workouts, then the last thing you should be is plateauing.
However, we can all use a little bit of edge. Something to just push ourselves and attain new levels of fitness.
That is the goal with the following workout. This workout is based on something I like to call Triple Supersets.
Instead of performing one superset per workout, you perform 3 supersets, with a total of 6 exercises in your workout.
We’re going to use a combination of dumbbell and bodyweight exercise for this workout:
Plank on Forearms – A plank is basically the push up position. However, instead of placing your palms on the floor, you are placing your forearms on the floor, with your body and legs straight, just as in a pushup position. Hold for prescribed time.
Core Exercises: Forearms Plank — powered by eHow.com
Woodchopper – Hold a dumbbell with two hands over your right shoulder. Feet are shoulder width apart. Rotate your torso and powerfully bring the dumbbell over to the left side of your body, towards your ankles. Bend your knees just slightly and bring the dumbbell back over your right shoulder once you’ve gone past your left ankle.
Plie Squat – Stand with a wider than shoulder width apart stance. Hold a dumbbell between your feet by placing both hands around one of head of the dumbbell. Keep your back straight and squat as low as possible. Return to starting position.
Chin-ups – Grab a pull-up bar with a palms facing your, shoulder width apart grip. Tuck your feet behind you by bending your knees. Pull your body up towards the bar until your chin clears the bar. Return to starting position.
Lateral Lunge – Stand with your feet shoulder width apart. Step with your right foot to the right side. Bend your right knee while keeping your left foot straight as you drop your body to the ground. Return to starting position and repeat on the other side. This is one repetition.
Dumbbell Chest Press – Lay down on a bench with a dumbbell in each hand. Press the dumbbell up towards the ceiling. Return to starting position.
Bodybuilding: Dumbbell Chest Press — powered by eHow.com
- Plank on Forearms 3x30seconds hold
- Wood Chopper, 3×10 each side
- Plie Squat, 3×10 repetitions
- Chin-ups, 3×10 repetitions
- Lateral Lunge, 3×10 repetitions
- Dumbbell Chest Press, 3×10 repetitions
A superset is where you perform two exercises back to back with little to no rest in between. You can take a minute or se rest once you complete both exercises in succession.
Start with Superset #1. After three sets of each, move onto superset #2, then to #3. Complete the workout as fast as possible, and time your workout.
Try to beat your time the next time you perform the workout.
If you’re looking for more high intensity workouts which combine bodyweight and dumbbell exercises, then check out the Gladiator Body Workout:
Gladiator Body Workout
I’m truly fascinated by Coach Eddie Lomax’s work. This eBook teaches you how to combine Dumbbell and Bodyweight training for truly effective and intense workouts that will help you achieve your strength and conditioning goals.
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