Stop And Go

This is a full-body workout that emphasizes time under tension and endurance. Each set starts with 30 seconds of tempo work pausing for 2 seconds on each rep and then 15 seconds of full range of motion. Light to medium weights are best for this workout.

Exercises

세트 1: 2 라운드

무게: 적당히

Dumbbell Bench Press

30 초들

pause for 2 seconds at the bottom of each rep

무게: 적당히

Dumbbell Bench Press

15 초들

Rest

20 초들

세트 2: 2 라운드

무게: 적당히
❤️ 보통 (구역 2)

Dumbbell Side Lunge and Touch

30 초들

Pause for 2 seconds at the bottom of each rep.

무게: 적당히
❤️ 보통 (구역 2)

Dumbbell Side Lunge and Touch

15 초들

Full range of motion, no pause at the bottom.

Rest

20 초들

세트 3: 2 라운드

무게: 적당히

Bicep Curls

30 초들

pause for 2 seconds at the top of each rep.

무게: 적당히

Bicep Curls

15 초들

Full range of motion no pause at the top.

Rest

20 초들

세트 4: 2 라운드

무게: 적당히

Kettlebell Goblet Squats

30 초들

Pause at the bottom of each squat.

무게: 적당히

Kettlebell Goblet Squats

15 초들

Full range of motion no pause at the bottom.

Rest

20 초들

세트 5: 2 라운드

무게: 적당히

Dumbbell Bent Over Rows

30 초들

Pause at the top of each rep.

무게: 적당히

Dumbbell Bent Over Rows

15 초들

Rest

20 초들

세트 6: 2 라운드

Ring Inverted Rows

30 초들

Pause for 2 seconds at the top of each rep.

Ring Inverted Rows

15 초들

Full range of motion no pause at the top.

Rest

20 초들

세트 7: 2 라운드

Push-Ups

30 초들

Pause at the bottom of each rep for 2 seconds.

Push-Ups

15 초들

Full range of motion no pause at the bottom.

Rest

20 초들

세트 8: 1 라운드

무게: 적당히

Right Suitcase Split Squats with Kettlebell

30 초들

Pause at the bottom of each rep for 2 seconds.

무게: 적당히

Right Suitcase Split Squats with Kettlebell

15 초들

Full range of motion no pause at the bottom

Rest

20 초들

무게: 적당히

Left Suitcase Split Squats with Kettlebell

30 초들

Pause at the bottom of each rep for 2 seconds.

무게: 적당히

Left Suitcase Split Squats with Kettlebell

15 초들

세트 9: 1 라운드

무게: 적당히

Kettlebell Right Arm Bent Over Row

30 초들

Pause for 2 seconds at the top of each rep.

무게: 적당히

Kettlebell Right Arm Bent Over Row

15 초들

Full range of motion no pause.

Rest

20 초들

무게: 적당히

Kettlebell Left Arm Bent Over Row

30 초들

Pause for 2 seconds at the top of each rep.

Kettlebell Left Arm Bent Over Row

15 초들

Full range of motion no pause at the top

관련 운동

Total Body Training

10 분들, 초보자

Full Body Dumbbell

14 분 36 초, 보통

Full Body - Basic

26 분 40 초, 보통

Hard Times

42 분들, 강도 높음

Total Workout A (Dumbbells)

1 시간 3 분 30 초, 보통

1

27 분 30 초, 보통

이 운동의 최고 선택

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