GARAGE GYM WORKOUT
Every minute on the minute for 6 minutes:
6 dumbbell bench presses
Directly into:
5 rounds for time of:
10/12 calories air bike
8 toes-to-bars
10/12 calories air bike
15 push-ups
Rest 2 minutes after each round.
– ladies: 35 lb (15 kg) dumbbells
– gents: 50 lb (22,5 kg) dumbbells
– Score: slowest round.
– Intensity: very high.
– Aim: below 3 minutes.
Instructions:
This is a combined strength and high intensity interval workout. Your will complete all rounds fast as you can with the aim of not being slower than in the previous round. You will have 2 minutes rest after each round. Choose the heaviest dumbbells possible for the bench presses. Toes-to-bars are strict and should be completed unbroken. Push-ups should be completed in no more than two sets.
Alternative to air bike is 10/12 calorie rowing or 200 meters run. You can substitute toes-to-bars with 12 hanging knee raises or 10 V-ups. You may complete inverted push-ups instead of the regular ones.
Warm-up:
2 rounds of:
1 minute air bike
10 hollow rocks
10 push-ups
Practice toes-to-bars in 3-4 sets.
Dumbbell bench press:
10 dumbbell bench presses with light load
6 dumbbell bench presses with workout load
Extra work:
3 supersets of:
20 dumbbell biceps curls
15 chin-ups
– Use light dumbbells and focus on good form.
– Rest 2 minutes between supersets.
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APARTMENT WORKOUT
Every minute on the minute for 6 minutes:
6 dumbbell bench presses
Directly into:
5 rounds for time of:
10/12 calories air bike
8 toes-to-rings
10/12 calories air bike
15 push-ups
Rest 2 minutes after each round.
– ladies: 35 lb (15 kg) dumbbells
– gents: 50 lb (22,5 kg) dumbbells
– Score: slowest round.
– Intensity: very high.
– Aim: below 3 minutes.
Instructions:
This is a combined strength and high intensity interval workout. Your will complete all rounds fast as you can with the aim of not being slower than in the previous round. You will have 2 minutes rest after each round. Choose the heaviest dumbbells possible for the bench presses. Toes-to-rings are strict and should be completed unbroken. Push-ups should be completed in no more than two sets.
Alternative to air bike is 10/12 calorie rowing or 200 meters run. You can substitute toes-to-rings with 12 hanging knee raises or 10 V-ups. You may complete inverted push-ups instead of the regular ones if needed.
Warm-up:
2 rounds of:
1 minute air bike
10 hollow rocks
10 push-ups
Practice toes-to-rings in 3-4 sets.
Dumbbell bench press:
10 dumbbell bench presses with light load
6 dumbbell bench presses with workout load
Extra work:
3 supersets of:
20 dumbbell biceps curls
15 chin-ups
– Use light dumbbells and focus on good form.
– Rest 2 minutes between supersets.