Hypertrophy training meets conditioning

Hello and welcome to another home workout.

Today we will combine some hypertrophy work for the upper and lower body with some moderate 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:

Workout

How to approach it?

For the upper and lower body session – make sure to focus on the quality of movement and stay honest with the Bulgarian Split Squats. Quality of movement is more imporant than the weights.

For the workout – break up the reps early and make sure to keep moving with little breaks. The workout shouldn’t take you longer than 15min.

To finish the training session, some accessory work for the triceps, biceps and core.

3-Part Workout today:

A) Lower Body &

3 x 8 reps DB Bulgarian Split Squat (3sec up/3sec down)
200 reps Banded Hamstring Curls
3 x 15 reps Banded Clamshells

Upper Body

3 x 6 reps KB High Pull
100 Banded Lat Pulldowns
3 x 6 KB Strict press into Windmill

More 👇 pic.twitter.com/a6dvEY0w8e

— Lily (@WorkoutFrolic) July 16, 2020

D) Accessory

2 rounds:

50 reps Banded Triceps Extension
25 reps Banded Biceps Curls
15 reps Banded Sit-Ups pic.twitter.com/AYGp0l3neH

— Lily (@WorkoutFrolic) July 16, 2020

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:

Happy Sweating!