Hello and welcome to the bodybuilding meets functional training workout.
This one combines bodybuilding with some functional fitness.
But first thing’s first – never skip your warm-up! It’s just as important as your actual workout. I could go on and keep rambling about the importance of warming up but I already did that in a different post.
If you have a little more time, give this extensive warm-up a try:
Deadlift & Biceps
36min EMOM alternating
(40 seconds work / 20 seconds rest)
1) Staggered Deadlift – Right
2) Staggered Deadlift – Left
3) Max Dumbbell Deadlifts in 40 seconds
4) Hammer Curls
5) Max Inverted Rows in 40 seconds
6) Single-Leg Deadlift – Right
7) Single-Leg Deadlift – Left
8) Max Sumo Deadlifts in 40 seconds
9) Biceps Curls
10) Max Dumbbell Rows in 40 seconds
11) Kettlebell Good Mornings
12) Single Dumbbell Curl
Followed by a finisher
7 min AMRAP
10 reps Medball/Dumbbell Cleans
10 reps Burpees
How to approach it?
The first workout is pretty straightforward. You work for 40 seconds and rest for 20. If you only have light dumbbells or kettlebells at home, make sure to slow down the movement and implement some tempo work.
For the finisher – it is 7min workout so try to keep moving the whole 7min without taking a break.
After a long workout like that make sure to have a proper cool-down to avoid injuries & give your body the time to recover: