Hypertrophy meets Conditioning

Hello and welcome to another workout in our home workout series.

Today, we will combine some upper & lower bodywork for hypertrophy and finish the training session with some conditioning.

Warm-Up

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:

Full-body warm-up for home workouts

Workout

Part A) Lower Body

3 x 8 reps of close stance back squat
100 Banded Good Mornings
3 x 10 Single Leg Box Step Ups

Part B) Upper Body

3 x 12 reps of Single Arm Dumbbell Row
One set of max Dumbbell Bench Press
2 sets of max Banded Triceps Extensions

Part C) Conditioning

5 min AMRAP of:
10 Kettlebell Snatch
14 Burpees

—2 min break—

4 min AMRAP of:
6 Kettlebell Snatch
10 Burpees

—2 min break-

3 min AMRAP of:
2 Kettlebell Snatch
6 Burpees

Did you like the workout? Pin it for later.

How to approach it?

For the hypertrophy part: choose a weight that makes the exercises challenging but not leave you gasping for air. You should not go to muscle failure but have 2 to 3 reps left in the tank.

For the max effort – it is an all-out effort, nothing more to say. Just go for it.

For the conditioning, push for a good pace from the beginning and don’t try to pace this workout. You have a 2min break in between the AMRAPs. Trust your fitness that you will recover and push the pace.

Cooldown

After a long workout like that make sure to have a proper cool-down to avoid injuries & give your body the time to recover:

8 must-do cooldown mobility exercises

Happy Sweating!