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.
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:
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
—2 min break—
4 min AMRAP of:
6 Kettlebell Snatch
—2 min break-
3 min AMRAP of:
2 Kettlebell Snatch
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.
After a long workout like that make sure to have a proper cool-down to avoid injuries & give your body the time to recover: