This program combines timed series and pause time shortcuts to increase labour intensity and boost your power.
Instructions: choose a weight that you can lift 10 times. For 5 min, alternate 5 reps of each exercise of the first pair. Made 3 min pause (or more if necessary). Do as much with the second pair of exercises. As soon as you progress, add weight or reps.
Pair 1: Squat and standing developed
hold the dumbbells at the level of the shoulders, palms face to face. Get off by bending the knees until your thighs are parallel to the ground, then straighten - you by lifting dumbbells outstretched arms.
Reverse push-ups
hands in pronation, hang - you below a bar placed at hip height. Keeping the body straight, lift you up to touch the bar with your chest. Hold the pause, then lower.
Pair 2: Deadlift rowing Chin
hold dumbbells arms outstretched at the level of the hips, get off the torso, bent knees, then straighten up explosively by putting you on the tip of the toes and lifting weights until the Chin.
Developed coated dumbbells
lying on a bench, hold the dumbbells arms outstretched, get off them, hold the break, then reassemble them.
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