Arnold Schwarzenegger's 15-Minute Weighted Rucksack Workout
Whether you're getting in your last gym session before they close, or opting for home workouts this festive season, spending hours on your training is out of the question. Especially if you haven't quite finished your Christmas shopping yet. Thankfully, Arnold Schwarzenegger has shared a quick 15-minute AMRAP workout in his Arnold's Pump Club newsletter. And, you'll only need a set of dumbbells or a weighted rucksack or vest.
He shares, 'It is a beautiful mix of a muscle-building pump, full body strength, and cardio.' Set a timer and get to it.
The Workout
Schwarzenegger recommends: 'Perform 1 set of each exercise for 30 seconds. Once you complete each set, catch your breath, and repeat again. Complete as many rounds as you can in 15 minutes.'
Bodyweight or dumbbell squat
Hold the dumbbells at your collarbone with your palms facing inwards, elbows in tight to your waist. Send your hips back with your chest upright into a squat. Once you break parallel, push through the heels back to standing, ready to repeat.
Bodyweight or weighted press-up
Hit a strong plank position, with your core tight and hands under your shoulders. Bend your elbows to bring your chest to the floor. Keep your elbows close to your body as you push back up explosively.
Overhead carry
Stand tall with your weights or weighted rucksack pressed overhead. Take a deep breath and begin a fast, deliberate march. When you reach a 20 metre mark, get your composure, turn around and head back.
Alternating lunges
Stand tall with your dumbbells in each hand or wearing the weighted rucksack. Keeping your chest up at all times, take a step backward with one leg, bending your front knee until the back knee touches the ground. Stand up explosively, pause and repeat with the other leg.
Dumbbell or weighted rucksack overhead press
Hold the dumbbells either side of your head with the elbows high or hold the weighted rucksack by the handles in front of your chest. Take a breath and brace your core. Press the weights overhead, while keeping the chest open. Lower under control to your shoulders and repeat.
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