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Work your whole body with this AMRAP training



It really does not take long to turn off an effective workout as long as you're ready to work very hard. You should be prepared to work very hard if you choose this training. There's no drifting between different types of dumbbells or resistance devices, or stopping your phone, it's a simple, three-way racetrack to make sure you leave everything on the gym mat.

The reward for this effort You are done in less than 20 minutes and have strengthened the muscles throughout the body.

Designed by Lawrence Hannah, CEO and founder of Metabolic London, the home of PUMA training, this training draws inspiration from the studio's Signature class, which combines HIIT and strength training.

How To Do This Workout

Step up, complete two eight-minute stints, and try to complete as many laps of the following three exercises as possible during those eight-minute periods. Take a two-minute break between the first and second stints, and if you need to take a breather between exercises or laps, remember to complete as many repetitions as possible.

your own pace and make sure you take a little break of 20 or 30 seconds between each exercise, "says Hannah. "Five laps would be a really good effort."

Kettlebell Swing

Reps 1

5

Stand shoulder-width apart with your feet and hold a kettlebell in front of you in both hands. Bend your knees and hinge at your hips, swing the kettlebell back between your legs, push your hips forward and swing the kettlebell up to the shoulder level. Control the descent of the kettlebell and go straight to the next repetition.

"The kettlebell swing engages the back chain and fires the largest muscle group in the body – the gluteal muscles," says Hannah. "They want to use the larger muscle groups because that's where the biggest response comes from. Whether you are building strength, losing weight or losing weight, you always want to hit the big muscle groups to get results. "

Press-up

Reps 10

with hands under the shoulders. Drop the breast to the floor and then push it up.

"Pushups are a classic step in the upper body," says Hannah. "After working on the lower and posterior parts of the body, you will be returning to the upper front of the body – the arms and chest, especially the triceps."

Medicine Ball Slam [194559005] Reps 5 [19659002] Stand and hold a medicine ball in both hands in front of you. Lift it over your head until your arms are straight and hit it in the ground. Follow the weight down by squatting in a squat and trying to catch it on the go, or lift the weight and stand back up.

You can also use a sand bell for this exercise if you are trying to protect the soil that you are working with.

"This is an explosive movement that gives the workout a nice balance," says Hannah. "You use your entire body for this and it's a cardiovascular, so it's a great exercise to keep your heart working hard and increase your calorie burning after the stronger movements."

Sign up for a Metabolic London class at metaboliclondon.com. Buy the latest PUMA performance collection at puma.com


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