In this workout, you’re going to be using the ‘death by’ protocol. Sure, it sounds hard, but if you can keep the intensity up, all of the way to the final round, you’ll be rewarded with a total body pump that promises muscle growth and a huge calorie burn.
Start clock and perform one rep of each movement at the start of each minute. Each new minute that elapses add an additional rep to every exercise. So, in minute perform one rep of each, minute two perform two of each, three in the third and so on. You basically do them until 'death', as the workout ends when you can no longer fit all of the prescribed reps into sixty seconds. Or, of course, if you give up.
Push this one as far as you can for the full effect. Even if you end a round with just seconds to spare, attempt the next round. When we force our body to its limits, we force it to adapt. Don't throw in the towel early, basically.
1) Pull-up x 1,2,3 etc..
Grasp a pull-up bar with an overhand grip over shoulder width apart, lift your feet from the floor, hanging freely with straight arms. (A) Pull yourself up by flexing the elbows whilst pinching your shoulder blades together. When your chin passes the bar, (B) pause before lowering to the starting position.
2) Push Press x 1,2,3 etc…
Clean a pair of dumbbells onto your shoulders, palms facing in. Take a breath and brace your core. (A) Dip at the knees and use your legs to help (B) press your dumbbells overhead. Lower under control to the ground, repeat.
3) Dumbbell Front Rack Squat x 1,2,3 etc…
After your final press, lower your dumbbells onto your shoulders and take a deep breath (A). Now, drive your hips back and sink down into a squat, your thighs parallel to the floor (B). Drive upward, and go again.
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