Twenty minutes of strength training will cool your body


New York coach Courtney Paul (Courtney Paul) can provide you with the whole body blow (you can from the Bravo reality TV show “Work Out” New York or our Trainer recognize him Talk in video series, where he answer your burning fitness problems, such as how to get a strong and handsome ass). He’s called packing a tough workout, with only dumbbells and a bench – this #ShapeSquad exercise on Facebook is no exception. Even if you miss it in real time, you can add some fun to your sweaty back.
How it works: pick up some dumbbells (a pair of challenging weights, some light, just in case they need to be exchanged). Follow courtney in video, and your arms and legs will feel like jelly in record time.
Warm up
Walking with his bare hands
A. When standing, the foot is separated from the width of the hip. Bend your knees and put your hands on the floor. Take three steps forward with your hands until you are high.
B. Take three steps back with your hands and stand tall. After 30 seconds, climb to a high position and add a bracket. 30 seconds.
A. Keep your hands tight, your hands slightly wider than your shoulders, and lower your body to the floor so you can wipe your chest.
B. Push back to high position. Continue for 30 seconds.
A. Sit on the edge of A bench or chair and place your hands on the edge and your fingers toward your body. Hold the back of your shoulders, the joint center and the upper part of your shoulder.
Inhale and slowly bend your elbow at least 90 degrees. Pause, then exhale, straighten your arms back to the starting position. Keep your chin parallel to the ground. Continue for 30 seconds.
1 a. With the sprints of the biceps hammers
A. Hold A pair of dumbbells in your hands. Curl them into the shoulders, palms inward, then slowly lower to the starting position.
B. Step forward with your right foot so that the two knees form a 90-degree Angle.
C. perform a lunge and perform another biceps curl. Push the right leg back to the starting position. Continue for 30 seconds.
1 b. Use curly hair and press the bow
A. Lift your right leg and curl the dumbbell into your shoulders, palms inward
. B. Press the dumbbell upward until the elbow is close to the ear, keeping the palms facing. Slowly turn the movement around. Continue for 30 seconds.
1 c. Triceps dips in weight
A. As mentioned above, triceps are dipped in fat, but A dumbbell is placed vertically between the knees. Continue for 30 seconds, then stay low for 30 seconds.
Repeat for 1 A and 1B on the left.
2 a. Skull crusher
A. Lie on the bench or floor, hold dumbbells over your shoulders, palms inward
. B. Inhale and bend the elbows to 90 degrees and place the dumbbells on your face.

Exhale, squeeze the triceps and return the dumbbell to its starting position. Make sure your elbows are directly on your shoulders. Continue for 30 seconds.
2 b. Skull crusher to shoulder press
A. execute three skull crushers, then pull the weight toward the chest, and then cr up the torso.
Stand up and make three shoulder compressions. Squat, sit on the bench and repeat. Continue for 30 seconds.
3. Chest compressions
A. On the bench or on the floor, hold the dumbbells directly over your shoulders, palms facing your feet.
B. Inhale, inhale the dumbbell into the chest, widen the elbow and form a 90-degree Angle between the forearm and the biceps. Exhale and press the dumbbell back to the starting position.
C. 30 seconds later, maintain the weight on the left side of the chest. Only press twice on the right, then press the next one with your hands. Continue for 15 seconds, then place your arms at the bottom of the core and pulse for 10 seconds.
D. Repeat in the other place, with arm press on the left arm. Continue for 15 seconds, then hold the base of your arms and movement for 10 seconds.
4. The standard bicep curls
A. Sit on the edge of A bench or chair, palms forward, and hold dumbbells in both hands.
Turn the dumbbell into your shoulders and keep your palms facing up.
Continue for 10 seconds, then hold for 10 seconds. Repeat three times.
5 a. The right tricephalus rebounces
A. start to stand or sit in A chair, one at each foot, dumbbell on the right hand, and inside the palm of your hand. Place your left hand on the bench, keep your body tight, your back straight, your shoulders and hips square. Pull to the right to make the triceps parallel to the ground.
B. Keep your upper arm still, exhale, squeeze the triceps and lift weights until the arms are fully extended and the weight points to the ceiling. Hold for a second, then inhale and return to the starting position. Continue for 30 seconds, then hold the stretch for 5 seconds.
5 b. A tricephalus on the head
A. Place your feet in the position of your hips and hold your right hand dumbbell directly in your right hand. Keep the center parallel to the chin.
B. Inhale and slow down the dumbbell, keeping your upper arm still and pointing your elbows at the ceiling.
Exhale, squeeze the triceps and bring the dumbbell back to its starting position. Continue for 30 seconds.
5 c. Single arm shoulder press squatting
A. Stand with your feet apart, your right hand holding the dumbbell, the upper arm parallel to the ground, the forearm and the palm forward to the right Angle. Keep the core close and the jaw parallel to the ground.
Exhale and press the dumbbell on the top of your head. Your wrists are on your shoulders, palms facing forward. Continue for 30 seconds.
Place the dumbbells next to your right shoulder and squat on a stool or chair. Stand with high heels, then shoulder press. Continue for 30 seconds.
Repeat the left side exercises 5A, 5B and 5C.
Bonus burnout: jumping in and out
A. Stand on both sides of the bench with one foot. (no bench, same action on the floor)
B. Squat down on a bench, then push away the heels, explode, jump up on a bench, and land with both feet.
C. Jump back to any side of the bench and then squat down to repeat.
Do 30 seconds of AMRAP. Then squat for 10 seconds and pulse. AMRAP jumps in and out and jumps for 15 seconds.


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