HOME WORKOUT STUDIO 【Conor Sloan - Train Like A Warrior】25 分鐘在家力量訓練增肌減脂

Welcome Squad to today's Total Body Strength Training Workout Now this session is designed to help you build lean, tone and strong muscle mass Help build up and shape up your total body As you know already, by lifting heavier weights, by performing strength training workouts It's gonna help you lose amount of body fat, shape up your total body Strengthen up your joints, help you be stronger, healthier, fitter and more powerful So today's session we're gonna be targeting the full body We're gonna perform two sets for each movement It's 40 seconds of work, 20 seconds of rest Within the 40 seconds, I want you to try to push out anywhere from 8 to 15 rep range Now if you're using a lighter weight, as I always say, bring the intensity You can push past the 15 rep range, bring your own intensity to this session And that is gonna be a perfect way to add that regressive overload into the training To help you achieve incredible results So if you have access to heavier power dumbbells and lighter power, that would be perfect If not, you can still perform this workout But you can just one dumbbell, power dumbbells and more If you have access to a bench, that would be perfect to perform some type of movements Whatever you have with the bench, once again, it doesn't matter Instead of performing a seated shoulder press, you can perform a standing Or you can perform it on your knees, okay So the first exercise is gonna be that shoulder press So as I said, you go on the bench You can perform it standing or you can perform it on your knees like so Pressing up over the head just to put more tension on the shoulders So if you need to, you can take a warm up in If you're ready to go, get your dumbbells ready We have a 15 second countdown And we'll get into it, okay Thank God we're performing a seated Right, go 3, 2, 1 Let's go Good rest, good form Good, 20 seconds to recovery That's one set Okay, we're moving into the next set So the entire session is gonna last around 25 minutes Okay, get ready 3, 2, 1 Let's go 10, 1 minute That's all I got, good work Shoot again, shoot, get as many reps as you can Right, the next one is a one arm right squat So for the first set, hold the dumbbell up high And you're squatting down And so with the one weight in the next set You're switching to the opposite arm So it engages the core that we've got more And rest, that's all I got If you can get more, that's perfect If you can get less, that's fine Just try to push your body Right, second set, opposite arm Let's go again 10 seconds 5, 4, 3, 2 Okay, underhand grip row It's part of the back and the bicep So bend over, underhand grip Okay Good We're going to pace the game Even if you're only using one weight You can still do that row Just hold the one weight Keep the elbows looking tight Okay, bicep That's all right Let's get into it That's all I got Keep going, Cal Okay, RDL Hold the dumbbell Dumbbells, dumbbells Come down, lift up Come it up, like so Slow and controlled Let me actually, arm strength is good Build up that lower body strength Good work Okay, 10 seconds We go again This is the present technique We're going to get some calisthenics To force you to push more intensely Than you would normally 10 seconds 5, 4, 3, 2 Okay Heat push up is next Push up RD Like so 10 seconds Okay, push up 10, like that Get the core engaged Up Again On your knees If you can't do a good push up Right behind your back So bring the chest down And then up and run 3, 2, 1 Okay, we go 9, 4, 3, 2 We're going to hold it for a few seconds We're going to tighten it And engage it 10 seconds 5, 4, 3, 2 One That's lovely Right, last exercise of round 1 It's a combo, right Hold the dumbbells Two standing calibrations Two hammer curls Continue Yes, you can get a few different body parts Working 10 seconds Right, 10 seconds here We go again 3, 2 Okay Okay, brilliant work, come on Quick drink Okay, let's go, round number 2 We're going to kick it off with a reverse lunge Like so And then upwards to the knee By going again out to the side, upwards to the knee That right there is engaging the core And I support the stability Okay, so we get the best of everything that's possible Two sets We're going to need each leg, each rep Okay And let's go 5, 4, 3, 2 One Second set 3, 2 One 4, 3 Right Then alternate row Go again, okay 3, 4, 5, 4 1, 2 That's a tough combo that one Right, we're going to go again 4, 5, 4 3, 2 1 Okay, let's go on to weighted sit-ups It's next Hold the weight We're doing a sit-up, okay Let's grab 5, 4, 3, 2 One 15 seconds Let's go 5, 4, 3, 2 One Right, squad If you have the bench, okay, sit at the bench Upper body is warm Lower arm, upper knee presses each time, okay I'm just going to showcase here What those upper bench guys are doing Lying flat on the ground I'm just going to kind of bring the hips up off the ground And then grab If you use the bench, do it on the bench Okay, so it makes it more effective By increasing range of motion So we can replicate it by bringing the hips up on the ground And just push it off like that Okay 3, 2 1 2 3 4 5 6 7 8 9 1 2 3 4 5 6 7 8 9 10 11 13 14 15 16 17 18 19 20 23 24 25 26 27 28 29 30 31 33 34 35 36 37 38 39 40 So let's go for heavier Lighter We won't do that Alright 2 1 Let's go 10 seconds 5 4 3 2 Last set Finish off the workout Let's push it 3 2 1 Go 1 2 6 7 8 2 3 4 5 6 7 8 12 14 16 17 18 24 27 28 25