Looking for an awesome full body workout that combines weights and conditioning into a compact, 30-minute training session? We've got you covered.
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I'm Performix athlete Ryan Klarenbach. Growing up, I was always outdoorsy, but my attention deficit disorder made it difficult to focus. My mom directed me into sports, and that became my release, but things weren't always easy. I had asthma and once nearly died during an attack. I could easily have let it hold me back, but I knew I didn't want it to limit me.
I turned to the gym to zone out and unwind, but my goals were never to get huge. Growing up, I used to watch B-boy videos and wanted to be able to do everything they did, so I dabbled in teaching myself how to backflip and breakdance. The Performix team has shown me what I can accomplish if I push myself. I started to see a progression of the things I could do. I could make my workout my own. There were no limitations, and I loved it.
Today I'm taking you through a hybrid workout incorporating both weights and my own body's resistance. This workout is all about cranking up the intensity with higher repetitions while targeting multiple muscle groups. It's a circuit workout and meant to be repeated twice, so you're going to keep rest to a minimum and push yourself the entire time. If you have a half hour to spare, you can fit in this challenging sweat session. Aim to incorporate it into your training 1-3 times a week.
1. Lateral Lunge With Weighted Chest Press
Posture is everything, so focus on maintaining proper form through your lateral lunge. Start with feet shoulder width apart. Step out to one side (shifting your body weight), and descend in a controlled motion. Your nonworking leg should stay straight. As you lunge, press the plate out in front of you. Bring it back to your chest as you stand back up. Expect to feel this in your legs, shoulders, chest, and back. We're doing 20 reps total, which means 10 lunges per side.
2. Push-Up Into Dumbbell Row
For this combo, you'll use stability to stay steady and center your core while working your chest and back. Do a push-up, keeping a flat back and neutral neck. Then, once you're back in a plank, perform a dumbbell row on one side. Once your weight (and hand) is back on the floor, do one more push-up, and perform a row on the other side. At the end of this exercise, you'll have performed 20 push-ups and 10 rows per side.
3. Lunge Into Biceps Curl
Lunge forward while simultaneously curling with both arms. Make sure you keep your torso upright, shoulders back, and chin up. Lower yourself down until your front leg forms a 90-degree angle, and make sure your knee never passes your toes. Keep your elbows at your sides as your curl. By the end of this exercise, you'll have performed 20 curls and 10 lunges per leg.
4. Dumbbell V-Up
Lie on your back, fully extended, holding a dumbbell. As you exhale, simultaneously raise your arms and legs, bringing the dumbbell as close to your toes as possible. Then come back down. You'll feel this hardcore exercise in your upper and lower abs.
=============================================
| Ryan Klarenbach's Favorite Supplements |
Iridium Series IONi Pre-Workout ► http://bbcom.me/2ljWNhc
- Multi-Phase Pre-Workout With Time-Release Phosphatidic Acid*
- Designed Exclusively For Elite Athletes Seeking To Sharpen Their Edge*
ISOi 9:2:2 BCAA ► http://bbcom.me/2ljHV2h
- Multi-Phase BCAA with Advanced Peptide Complex*
- A Dynamic Formula Designed to Support and Sustain Every Ounce of Muscle You Gain*
Pro Whey+ ► http://bbcom.me/2ljH5Te
- 22G Of Protein With Time-Release Amino Beads For Amplified Strength And Recovery*
- Designed To Support Extended Muscle Protein Synthesis
PUMP Pre-Workout ► http://bbcom.me/2ljGqks
- Pre-Workout Powder For Explosive Workouts
- Advanced Pre-Workout With Agmatine For Extra Pump And Performance
=============================================
| Bodybuilding.com |
Fitness Apps ► http://bbcom.me/2ljO7HI
Sales & Specials ► http://bbcom.me/2ljWG5g
Fitness Articles ► http://bbcom.me/2lk0bbF
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Free Fitness Plans ► http://bbcom.me/2ljW6nT
#1 Women's Fitness Site ► http://bbcom.me/2ljHGnT
=============================================
| Follow Us |
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We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.
Performix Supplements ► http://bbcom.me/2ljMAB7
Sales & Specials ► http://bbcom.me/2ljTgj1
I'm Performix athlete Ryan Klarenbach. Growing up, I was always outdoorsy, but my attention deficit disorder made it difficult to focus. My mom directed me into sports, and that became my release, but things weren't always easy. I had asthma and once nearly died during an attack. I could easily have let it hold me back, but I knew I didn't want it to limit me.
I turned to the gym to zone out and unwind, but my goals were never to get huge. Growing up, I used to watch B-boy videos and wanted to be able to do everything they did, so I dabbled in teaching myself how to backflip and breakdance. The Performix team has shown me what I can accomplish if I push myself. I started to see a progression of the things I could do. I could make my workout my own. There were no limitations, and I loved it.
Today I'm taking you through a hybrid workout incorporating both weights and my own body's resistance. This workout is all about cranking up the intensity with higher repetitions while targeting multiple muscle groups. It's a circuit workout and meant to be repeated twice, so you're going to keep rest to a minimum and push yourself the entire time. If you have a half hour to spare, you can fit in this challenging sweat session. Aim to incorporate it into your training 1-3 times a week.
1. Lateral Lunge With Weighted Chest Press
Posture is everything, so focus on maintaining proper form through your lateral lunge. Start with feet shoulder width apart. Step out to one side (shifting your body weight), and descend in a controlled motion. Your nonworking leg should stay straight. As you lunge, press the plate out in front of you. Bring it back to your chest as you stand back up. Expect to feel this in your legs, shoulders, chest, and back. We're doing 20 reps total, which means 10 lunges per side.
2. Push-Up Into Dumbbell Row
For this combo, you'll use stability to stay steady and center your core while working your chest and back. Do a push-up, keeping a flat back and neutral neck. Then, once you're back in a plank, perform a dumbbell row on one side. Once your weight (and hand) is back on the floor, do one more push-up, and perform a row on the other side. At the end of this exercise, you'll have performed 20 push-ups and 10 rows per side.
3. Lunge Into Biceps Curl
Lunge forward while simultaneously curling with both arms. Make sure you keep your torso upright, shoulders back, and chin up. Lower yourself down until your front leg forms a 90-degree angle, and make sure your knee never passes your toes. Keep your elbows at your sides as your curl. By the end of this exercise, you'll have performed 20 curls and 10 lunges per leg.
4. Dumbbell V-Up
Lie on your back, fully extended, holding a dumbbell. As you exhale, simultaneously raise your arms and legs, bringing the dumbbell as close to your toes as possible. Then come back down. You'll feel this hardcore exercise in your upper and lower abs.
=============================================
| Ryan Klarenbach's Favorite Supplements |
Iridium Series IONi Pre-Workout ► http://bbcom.me/2ljWNhc
- Multi-Phase Pre-Workout With Time-Release Phosphatidic Acid*
- Designed Exclusively For Elite Athletes Seeking To Sharpen Their Edge*
ISOi 9:2:2 BCAA ► http://bbcom.me/2ljHV2h
- Multi-Phase BCAA with Advanced Peptide Complex*
- A Dynamic Formula Designed to Support and Sustain Every Ounce of Muscle You Gain*
Pro Whey+ ► http://bbcom.me/2ljH5Te
- 22G Of Protein With Time-Release Amino Beads For Amplified Strength And Recovery*
- Designed To Support Extended Muscle Protein Synthesis
PUMP Pre-Workout ► http://bbcom.me/2ljGqks
- Pre-Workout Powder For Explosive Workouts
- Advanced Pre-Workout With Agmatine For Extra Pump And Performance
=============================================
| Bodybuilding.com |
Fitness Apps ► http://bbcom.me/2ljO7HI
Sales & Specials ► http://bbcom.me/2ljWG5g
Fitness Articles ► http://bbcom.me/2lk0bbF
#1 Online Supplement Store ► http://bbcom.me/2ljO2no
Free Fitness Plans ► http://bbcom.me/2ljW6nT
#1 Women's Fitness Site ► http://bbcom.me/2ljHGnT
=============================================
| Follow Us |
YouTube ► http://bit.ly/1RSJFa4
Facebook ► http://on.fb.me/1lomhpr
Instagram ► http://bit.ly/1LzBxab
Twitter ► http://bit.ly/1RSJQlL
Google+ ► http://bit.ly/1NRe8qu
Pinterest ► http://bit.ly/1OOZgY4
Spotify ► http://spoti.fi/1NRebm0
We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.
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