HOME WORKOUT STUDIO 【Conor Sloan - Train Like A Warrior】啞鈴力量訓練 💪 30 分鐘全身肌肉鍛鍊

How's it going, Warrior Squad? Hope you're all keeping well. And welcome to the final session of our Summer Transformation Challenge. This workout is going to be called Gladiator. It's going to be a 30-minute blast. It's going to be something different, but it's going to give you a sneak peek on what is to come moving forward within our studio with our next challenge. Now this workout is really going to be super effective to add that progressive overload in to keep you pushing forward with your goals. And it's going to be an exciting workout. The layout for this session is going to be something different. We're going to perform two sets. Then for the next set, it's going to be a core movement. So for example, exercise number one is a squat with a press. We're doing two sets of that. Then the next movement is a core. Then we're going into our next set, for example. So it's going to be 8 to 15 rep ranges to target. If you can blast out more, that's fine. And make sure of heavier weights, lighter weights if you have access, if you have a bench, go for it. If not, as I always say, it doesn't matter. All you need is a wee bit of space, your set of dumbbells or your kettlebell, and you can push forward with this workout. But I want you to tensely really focus in on adding that progressive overload in. Get ready. Get warmed up if you need to. Let's get stuck into this session. 40 seconds on, 20 seconds off. 8 to 15 plus reps. And let's do this together. Okay, squad. Let's get into it. Squat press. It's going to be the first one. You can do it with your both dumbbells, one dumbbell, kettlebell. It's up to you. But let's bring the intensity. Ready. 3, 2, 1. I want you to squat. Press. Focus on good form. 8 to 15. If you can get that heavier weight, let's go. 15 seconds. 10 remaining. 3, 2, 1. Take that recovery. And we're doing another set, then into another core. And we're going to work through this exercise Ready. 3, 2, 1. Let's go. Squat press. 15. Power through. 10 seconds. Dig deep. 5, 4, 3, 2, 1. Okay. V-crunch is going to be next. Just like that. Now you're all ready. This is going to be a workout to add to your favorites and to go back on. Get ready. Go 5, 4, 3, 2, 1. Let's go. 26. Let's go. Feel the burn. 5, 4, 3, 2, 1. Okay. The next one is the gorilla row. So you're holding the dumbbells in close. Row up. Alternate like that each time. So you take that wider stance. And let's go for it. Right away we go. 15 seconds. Try to keep going. 10. 5, 4, 3, 2, 1. 3, 2, 1. That's all I got. Ready to go again. 3, 2, 1. That's it. Focus. Good form. 5, 4, 3, 2, 1. That's all I got. Okay. Plank get ups. Plank position. Get up, back down again. Only one set. Now we're moving on to our next exercise. Right. Ready. Plank. Get up. Back down. 10 seconds. 3, 2, 1. Good work. Right. The next one is chest raise. You can do it lying back on the ground. Okay. Or on the bench. If you have got the bench, it is a brilliant exercise on the ground just lying back. And if you want, you can increase the range of motion by lifting the hips up off the ground. The glutes. Right. Let's go. Two sets, please. Let's go. Good work. Right. Getting our set here. Right. 3, 2, 1. Let's go. Eight to fifteen. Now keep going. Good. Okay. Leg raises. Now, once again, you can do it on the ground, but if you have the bench and you are already on it, you might as well do the leg raises on top of the bench. Okay. Right. Let's go. You can place your hands anywhere. You can go underneath your hips. Fifteen seconds. 5, 4, 3, 2, 1. Lovely. Right. The next one is reverse lunge with a knee. Okay. Alternating each time. Lunge back, up, knee. Okay. Let's go. Reverse lunge, up with the knee. Alternate. Take your time. Doesn't matter. If you lose balance, just go again. It's not easy. Ten seconds. 5, 4, 3, 2, 1. Good. Ten seconds of recovery. Go again. Lunge, knee. Ten seconds. Let's go. 5, 4, 3, 2, 1. Lovely. Push-ups. Okay. Now, if you want to challenge yourself, do the push-ups on the dumbbells. If not, just do the push-ups normally on the ground, kneeling position. It's up to you. We're nearly through round 1. Okay. Let's go. Ten seconds. Take deep. Go on. 5, 4, 3, 2, 1. Right. Bicep curls. Twist in. Down. Twist right out. Two sets. Okay. Get ready. 3, 2, 1. Let's go. Breathe in. Right. We have 15 seconds. Let's go. Ten remaining. 5, 4, 3, 2, 1. That's all I got. Burn it. This has been an intense round. Last set of these. It'll be a rush twist. That's where I won't complete. Then we'll move into the next round. Okay. Right. Get ready. Go on. 3, 2, 1. Let's go. 15. Curl. Twist down. Ten seconds. 5, 4, 3, 2, 1. Good. Okay. Rush twist. Like so. You grab the weight. You take the heels into the ground. If you can't lift the legs off, you know what you have to do. You push your body. All right. Let's go for it. Go on. 5, 4, 3, 2, 1. Let's go. Twist. All out. Go. Keep going until you hear that buzzer. Throw the breath you need. Right round. Good work. Round 1 complete. Quick drink. Ready for round 2. Let's keep this momentum going. Okay. Squat round number 2. Kneel in position. Grab one dumbbell. Up over the head. Okay. Shoulder press. Then switch. Opposite knee. Opposite side. Last out. Eight to 15 reps. Make sure you get the same amount of reps on each arm, okay? You don't want one shoulder being bigger or one arm being bigger than another. Just get the same amount of reps. All right. 3, 2, 1. There you go. This is brilliant. Not only for shoulder strength, upper body strength, but core. Stabilize. 10 seconds. Let's go. Okay. Switching sides. Get ready. On 5, 4, 3, 2, 1. 10 seconds. Dig deep. 5, 4, 3, 2, 1. 10 seconds. Lying back. Kick the hips up off the ground. You can hold the weight if you want. Right. Just like so. Legs out. Kick up. Let's go. 5, 4, 3, 2, 1. Okay. Dead lift away row. So, I want you to dead lift down, row, and then come up. Down, row, come up. Okay. Dead lift row. 2 seconds. Ready? Let's go. Dead lift down, row up, back. One exercise. 15 seconds. 3, 2, 1. Take your recovery. Go again. Right. Dead lift row up. Right. 10 seconds. Let's get it. 5, 4, 3, 2, 1. Okay. What's the next core exercise? Flutter kicks. Lying back. Kicking up and down. Once again, you can hold the weight if you want. I'm just going to go body lift for this one. Right. Let's go. Good. Full of that brain. You can go slow or as quick as you want. 5, 4, 3, 2, 1. Right. Good bridge or hip thrust. That's the next one. Stand on the ground or you can rest up on the bench and do it with increased range of motion. We want to target the glutes. We've done them up here with this one because this is a functional exercise and a lot of people do not train this muscle group enough. So, let's throw this exercise in here. Again, you can double up the weight. You can hold two weights on each side. Take that recovery. 10 seconds. OK. Get ready. 3, 2, 1. Let's go. Keep that squeeze, baby. Burn. Right. The next one is going to be standing core, but I want you to throw a squat in. So, squat down. Opposite elbow. Opposite knee. Twist. So, you should see that coming off those hip thrusts. That's why you want to add this one in. Right. Squat down. Opposite knee. Opposite elbow. 20 seconds. Let's get it. 5, 4, 3, 2, 1. Lovely. OK. Sign out. I'm going to raise this. Drop the weight if you need to. Lighter. Target those delts. OK. Let's go. Focus on that 8 to 15 rep range. 5 seconds. 4, 3, 2, 1. Good. Take a recovery. Go again. Right. Ready. Let's go again. This is one of my favorite exercises. This one. 15. Let's go. Last 10. Third part through. Get our few reps during the time. 2, 1. Lovely. OK. Butterfly crunches or sit-ups. Place your two knees together like that. Knees out. Just coming up like so. Touching the toe. OK. Butterfly crunches it's called or sit-up. 20 seconds. Let's go. 10 seconds. Dig deep. 5, 4, 3, 2, 1. Woo. Swings. OK. If you haven't done the kettlebell, use a dumbbell. But we're just doing them wee hinges. Swings. Don't need to squat down. Just the hinge and swing. OK. For the lower back. Core's engaged here. OK. This is the home run now. It's the finish line. Bring it up to about chest height. That is conditioning there. That's fine. Let's blast through the reps. Go. 10 remaining. 5, 4, 3, 2, 1. Right. Second set. 3, 2, 1. Let's go. 10 seconds. Let's go. 5, 4, 3, 2, 1. Easy work. Right. Kick through is the finish. Right. We've done this before. Kick it through like that. You can go slow or as fast as you want. OK. We're going 5 seconds. Going 4, 3, 2, 1. Let's go. 20 seconds. This is brilliant because it's upper body and it's core and lower body all working together. Go. 5 seconds. 4, 3, 2, 1. Squat 30s. What a hell of a session. And what a way. A massive fist pump to finish off our summer transformation challenge. Our 6-week program there. What a hell of a 6-week training. Definitely one of the best programs to date. And I just want to say a massive well done. If you don't see incredible results with this training style, I don't know what because the feedback has been incredible. And I really do appreciate all your support. And if you can, please make sure to leave a comment below or even in the Facebook group. Let me know how you got on with the challenge. Leave a review so I can share it on the story so more people can get into the squad and realize that there's literally nothing out there like this. Me working out alongside with you every step of the way. Every workout is different. And it's only getting better and better from here on in. And that right there, the session you've done today is literally a preview for what is to come. Our next program is going to be called Gladiator. And trust me when I say it's going to be the biggest and the best program within the studio to date. There's so much I'm going to be working on now behind the scenes within the studio to keep us pushing forward and to level this up as truly the best online workout studio out there for anyone, anytime to work out with no excuses whether you want to work out at home, your travels, in the gym, it doesn't matter. This is going to be the best. And I cannot wait to share with you what is to come. So of course we're going to take our day load. Week next week you can go ahead and mix and match different sessions. And then I'll have a few example training programs for you. I'm going to categorize all our past challenges lovely in the studio so you can always go into them so you never miss any of our old workouts. And then we're going to get prepared for our next challenge which I cannot wait for. But I just want to say a massive well done. Congratulations to every single one of you who have pushed forward with this workout. This is not the end. It's only the beginning. And I cannot wait to see you on the next one.