We like simple workouts here on Coach and by that we mean that they are easy to follow and not easy to actually complete. This Metcon training by Sweat It coach Ami Acharya is certainly not complicated on paper: you do six exercises in one round, starting with ten reps for the first round, then eight reps for the second round, and so on. .. until you force it burning the muscles to make a final rerun on the last lap.
How to do this workout
The workout can be done with two dumbbells or kettlebells. These should be heavy, but you will do 55 repetitions of each exercise, remember. Acharya suggests starting with about 35-40% of your body weight for the combined weight of the dumbbells.
The course contains a total of six exercises and you start with ten repetitions of each exercise, except for the overhead wear, where you cover 40 meters for each exercise lap of the track. In the other five exercises, let each round be a repetition so that each round becomes easier when you get tired. second break before you start your next round. We told you it was hard!
"Hold the dumbbells in front of your thighs," says Acharya. "Tighten your core, bend your knees slightly and let the dumbbells hang on your hips so they stay close to your thighs and shins without your back turning. In this bent position, bend over at the elbows and lift the dumbbells over your hips, raise your elbows and squeeze your shoulder blades together. Lower with control and then push the hips forward to get up again. "
" Standing with feet spread hip-width apart, "says Acharya. "Hold the dumbbells by your shoulders, support your core, and squat with the center of gravity over your heels without spinning your spine. Drive through your heels to get up and push the dumbbells over you without arching your spine.
"Hold a dumbbell between your knees with both hands. Hang on your hips so that your chest is parallel to the floor. Keep your back flat and your shoulders pulled back. Swing the dumbbell through your legs and then return to chest level by pushing your hips forward, putting your tailbone underneath and squeezing your buttock muscles together.
Hands on a bench if you want to make it easier, "says Acharya. "Bend your elbows to lower your body, then drive through your hands and push back to the starting position. Use your core to ensure a neutral spine [straight]. "
" Lie back with your legs straight and arms outstretched, "says Acharya. "As you exhale, raise your arms and legs to form a V-shape, then lower them with control. Maintain a neutral spine and initiate the movement with your abdomen. Avoid momentum or collapse.
Overhead Carrying Bag
"Keep your arms straight and your shoulders steady as you walk 40 meters with even footsteps."
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