HOME WORKOUT STUDIO 2024.08.29 【TRAIN LIKE A WARRIOR】26 分鐘在家啞鈴上半身鍛鍊

接下來的運動是兩組的那種動作 再加上一組的減量 我們會繼續練習 我會把全組的運動資訊放在下面的資訊欄 你可以去看看 或者是參考一下 這次的運動會非常激烈 非常有效 加上一個很快的重量 可以幫助你增加肌肉的力量 並且減輕肌肉的重量 所以我希望你不要放棄減輕肌肉的重量 而是把重量放在每個動作當中 所以準備好 集中精神 讓我們來磨滅這個上半身的縫隙 第一組 第一組 第一組 再來一次 準備 20秒 準備 5 3 2 1 開始 10秒 你去你的獨特的速度 你去你的獨特的力量 準備 2 開始 3 4 3 2 1 開始 不必怕 準備 接下來是兩組肩膀按摩 Let's go 10秒 Let's go OK 兩組肩膀按摩 Dumbbell rows or cowbell Whatever you're using Good work So the reps I have It's still about 5 seconds I'm in This is an upper body strap It's only the beginning I'm feeling it Ready team, go again Good It's still 10 seconds remaining But I feel like we're getting our rep So we're going to do the superman Next is the bodyweight variation We're just lying down on the ground All four limbs out Fully extended Come on up And then down like that Superman OK Just one set please Right, let's go So up It's incredible how effective these workouts can be With such minimal equipment and space needed Let's go 10 seconds Last 5 4 3 2 Come on, good work 10 Shoulder press is next Two sets Shoulder press Go standing Seated Nailing Any variation you want Let's go for it Oh my god That is not easy OK Give yourself the recovery We go again 10 seconds here Get that momentum ready again for your second set of shoulder press Let's go That's how you do it If you're still pushing out the reps I'm feeling this one big time Good, keep it up We're going to do one set of pike push-ups That's the one where we're keeping our hips up high And we're coming down and pushing on Let's see if you can blast that for your athletes And you can still go on your knees for this variation OK, get ready 3 2 1 Let's go 10 seconds 5 4 3 2 1 Good Right, our last combo, bicep curls Two sets of bicep curls Any variation you want Any way you want Then one set holding the plank And that's round one So bicep curls here If you are going to shred up, tone up Sculpt your upper body This is the session for you I'm telling you, this is extremely effective All under 30 minutes Last 10 Quick seat Take a recovery here and we go again 10 seconds, let's really push out these reps, OK Keep going We're going to take a quick sec We have a few more reps in Good Break Last exercise Try to keep your body straight line Keep the core tight Throw the breather, just hold it out for 45 seconds Try not to throw up 3 2 1 Hold it 30 seconds 20 seconds Last 15 Keep holding it 10 seconds 5 4 3 2 1 Unreal work squad What a round Round number one completed Offer upper body shredder Quick drink Then we're moving into our next set of intense exercises Keep up the momentum Team A moving into round number two We're going to kick it off with two sets of chest flies I'm going to be performing this on the ground Then we're going into one set of wide grip push-ups Targeting the width of the chest and the front delts Really help shape them up So 10 second countdown Starts now Let's get into it Get your weights ready Chest flies OK, there we go Good form here Get that good wide stretch Except to throw the breather Recovery Here we go again 3 2 1 Get that good stretch 10 seconds OK, perfect Wide grip push-ups is next Wide grip still can be performed on your knees if you need to Place your arms wider than chest width apart It's a tough exercise It's OK to take a second Then go back at it Try to get another few reps 10 seconds 5 4 3 Right there Upright rows is next So you're targeting your upper back and your shoulders with this one Just holding your weights up like so You can still use one kettlebell or dumbbell Come up like so All right Let's go So we're doing two sets of this Then one set of leg raise just to target the core Go on, 15 seconds Hold on Take a recovery OK, get ready for the second set Let's go So, that was a brilliant exercise Stretch, do it again Look in the back, your arms and shoulders OK, all I want you to do Lying down, leg raise Targeting the core OK, you can go weight or you can go bodyweight I'm just going to go bodyweight I'm really focused on good form My core tight Down and up Let the legs touch the ground Place your hands underneath your hips if you need to 3 2 1 Breathe Now stand on Now we're going to attack the delts We're going to do two sets I probably need to drop the weight Side raises Then one set of front raises Then we have one more combination OK Less left intensity here with this upper body shredder We're nearly at the finish line Side laterals Let's go Good work team This is honestly brilliant work This is not an easy session We have increased the intensity Back to back upper body movements For about 25-26 minutes Very little recovery Like 20 seconds of recovery is nothing Once you're trying to push yourself with weight 15 seconds remaining Let's go Try to get another few reps 3 2 1 Right, one set now of front raises Now we're nearly done One more set of front raises You can go alternate like this That means one arm alternate Or you can go both at the same time Right Timer is away Let's push it out 20 seconds 5 4 3 2 1 Unreal work OK, this is it Finish line Overhead tricep extensions I'm going to do seated on the edge of the bench You can do it on the edge of the chair You can go kneeling overhead triceps Or standing But you're holding weight up And it's going over your head Fully extended To work the back of the arms So I'm going to go seated But as I said You can go standing or kneeling OK The aim of this exercise Is to bring the weight right down OK, and then fully extend up Feel it in the back of the arms Your triceps Let's go 10 seconds 5 4 3 2 Good One more set of these extensions OK Let's go Timer is away 10 seconds 5 4 3 2 1 What a burner Right, this is it Finish line Diamond grip I know there's a lot of push-ups in this session But this is just to constantly Try to push yourself to that next level Diamond grip Now you can perform on your knees If the diamond grip is too hard Bring your hands out But keep them tight Because that is how we're going to target the triceps We're going to go diamond here And you can drop to your knees if you need to At any time That is not easy Let's see if we can get these 8 reps 10 seconds 5 4 3 2 1 Warriors, what a session That right there deserves a massive fist pump Our upper body Shredder Workout complete A massive well done There's no way you would bring that intensity To your own sessions There's no way that you would go into the gym And perform anywhere near As an intense workout as that one Because I see so many people working out on a daily basis And I know very few people bring intensity That we're doing within these training warrior workouts This is why so many members around the world Are getting incredible results They've been working out consistently For over years Within these workouts And we just continue to get better and better With every challenge and with every workout That right there is a new favorite for me for upper body Especially if you're looking to really tone up your upper body Build that nice lean, toned, defined muscle That is the session for you It is high intensity strength training at its finest For the complete upper body And we're going to be doing the same now for your body So as always squad Make sure you leave a comment within our community section Within our app, our platform Tag me in your stories Share the community with your mates Let's keep on building this And I'll see you on the next exclusive Training like a warrior workout Have a good one