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Björn Borg | 3. Strength workout

3. Strength workout

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Workout3

 

It's time to release that dopamine, in this third and final workout by Fashionablefit. Let's get stronger! 

 

How to get Exerhigh:

1. Dumbbell thrusters
2. Dumbbell row
3. Kettlebell swings
4. Dumbbell stiff legged deadlift
5. Reversed burpees


Do 20 repitions on each exercise back to back, or set a timer for 40 seconds of work and 15 seconds of rest between each exercise. Repeat circuit 4-5 times.

 

Download program as PDF

 

Dumbbell thrusters

 

1. Dumbbell thrusters

Place your feet shoulder-width apart, toes pointing slightly outwards. Sit down as far as you can while remaining a neutral spine. As you stand up to your start position you use the momentum to press the dumbbells over your head. Keep chest up and core engaged and knees out at all times.

  

Dumbbell row

 

2. Dumbbell row

Place your feet hip-width apart and the dumbbells in a neutral grip in front of you aligned with your shoulders. Fold your upper body over, with a slight bend at the knees. Keep your spine straight and face the ground. Pull up the dumbbells towards the ceiling and engage your back in a controlled movement. Lower the weights and straighten out your arms to starting position.

 

Kettlebell swings

 

3. Kettlebell swings
Stand shoulder-width apart, bend your knees and lift the kettlebell off the ground. Allow it to swing between your legs. Your knees should bend slightly during this movement. Keep your back flat and neck straight. Forcefully drive your hips forward to propel the kettlebell into the air.

Control the kettlebell with your arms, but don’t pull it up. The kettlebell should travel no higher than your shoulders. Allow the kettlebell to swing down and back through your legs. Control the movement by keeping your core engaged. As the kettlebell lowers, move immediately and fluidly into the next rep.

 

Dumbbell

 
4. Dumbbell stiff legged deadlift
Place your feet shoulder-width apart and with the dumbbells in front of your body. Lower your upper body down controlled and bending at the hip, stick your butt out with a slight bend at the knees. Keep your back and neck straight and core engaged. You should feel a stretch in your hamstring. Come back to start position and squeeze your glutes.

 

Workout

 

5. Man makers
Start in a high plank position holding a set of dumbbells aligned with your shoulders. Pull one dumbbell up at the time like a one arm row. Then jump with your feet to a squat position and place the dumbbells in front of your chest. Stand up and use the momentum to press the dumbbells over your head. Come back down to starting position high plank and repeat.

 

Download program as PDF

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