Head back to fitness school with this refreshedtotal-body workoutplan from the team atThrowback Fitnessin NYC.
There’s a catch thoughyou have to be willing to compete against yourself, Martinez explains.
“Competing against yourself at the gym (or at home!)
Katie Thompson
will help you work harder and achieve your fitness goals,” he adds.
Plus, “counting reps provides a distraction and may make the workout seem to pass quicker.”
0:00-1:00: Do 1 dumbbell thruster, 1 jumping lunge, and 1 V-up.
Katie Thompson
Then complete as manyburpeesas possible for the remaining minute.
Your goal is to see how many total burpees you’re able to accumulate during the workout.
Pace yourself in the early rounds!
Whitney Thielman
The burpees will wear you out quickly, explains Martinez.
Oh, and don’t forget to save the pin at the bottom for easy reference.
Equipment Needed:One set of medium-to-heavy dumbbells.Here’s how to pick the weight that’s right for you.
Whitney Thielman
Stand with your feet hip-width apart with a dumbbell in each hand.
Have your palms facing in and elbows bent so hands are at your shoulders.
Hinge your hips back and lower into a squat.
Whitney Thielman
Go as low as you’ve got the option to.
Then push through your heels to stand and press dumbbells overhead in one movement.
Return to squat and repeat.
Jocelyn Runice
Starting standing with feet shoulder-width apart.
Continue jumping back and forth, pausing as little as possible.
Lie face up with arms and legs extended and resting on the floor.
Keep abs tight and lift hands and feet to meet over torso.
Lower your arms and legs back to the floor.
Start standing with your feet hip-distance apart and bring your palms to the floor.
Bend your elbows and lower yourself into a push-up, then push back up into high plank.
Now jump your feet to the outside of your hands.
As you stand up, explode up and jump as high as you might, bringing your arms overhead.
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