Pushing the boundaries with these advanced combination

Pushing the boundaries with these advanced combination

Pushing the boundaries with these advanced combination

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You will need:

  • Hex dumbells 10kg x 2
  • Medicine ball 6kg
  • Battle rope
  • Door Gym

This workout can be done individually or as a circuit repeated 4 times

Exercise 1 : Battle Rope Drill – 1 min 4 sets

Benefit : Fast action High Intensity Workout to get fit and burn calories

  1. Grab both ends of the battle rope
  2. Stand in a half squat position
  3. Alternate an up and down movement to create a “wave” like motion
  4. You should be feeling your shoulder, arms and legs working in the exercise

Exercise 2 : Medicine Ball Push Ups : 12 reps 4 sets

Benefit : Great way to overload the chest to induce growth

  1. Place both hands on the medicine ball.
  2. Have your chest touching the ball and then lift your knees off the ground
  3. Perform the push up until your arms are straight.
  4. Lower slowly but do not allow your chest to touch the ball

Exercise 3 : Doorway Chin-Ups : AMRAP (as many reps as possible) 4 sets

Benefit : Body weight Chin-ups are the quickest way to a swimmers V shape

  1. Use the wide grip for maximum results
  2. If you struggle with your own weight use a chair for assisted chin ups
  3. Aim to do as many as you can with good technique and then add more reps each day
  4. Try doing them slow down and fast up

Exercise 4 : Squat with dumbbell shoulder press : 12 reps 4 sets

Benefit : This compound exercise works the entire body

  1. Stand up tall with the dumbbells in each hand.
  2. Bring the dumbbells up to your chest with palms facing you
  3. Squat down as far as you can and as you start to come up start pushing the dumbbells upward
  4. Once you make it to the top come back down to the squat but remember to do it slowly