Hello everyone ,ruthlessness is to have an unbending intent ,it means that you like it or not the things that you intent having ,you will have them ,it's like talking to a deep voice inside you that makes things happens for you .Today we're doing this explosive workout as a mean to talk to that voice inside us ,to banish all the negativity from your life and to welcome the all consuming positiveness .
Now prepare your water bottle and let's do it !
Warm up (Kickboxing routine):
As a mean to warm your body up ,i started with a kickboxing routine ,you can write your own routine ,or if you're lazy like me ,follow Fitness Blender's video :
Strength Routine :
Now this part should be taken as granted because we're doing super set with two exercises ,and we're having from 1 to 2 minutes rest period
Group A :
Exercise One :Wide grip deadlift [8 to 15 reps ,6 sets ,1 minute rest]
Exercise Two:Dumbbell clean and press [8 to 12 reps each side ,6 sets for both sides ,1 to 2 minutes rest]
Set 1:Starting with the Wide grip deadlift ,with empty bar ,do 15 to 20 reps ,then jump to the Dumbbell clean and press with light dumbbell (below 15 lbs),15 reps the left side ,then again with the Wide grip deadlift 15 to 20 reps ,and finish it with the Dumbbell clean and press ,15 reps the right side .
Set 2 and 3:Put weights on the bar ,between (15 to 30 lbs),and choose a medium dumbbell ,about 15 lbs .
Same sequence :
1-Wide grip deadlift [12 reps]
2-Dumbbell clean and press [Left side ,12 reps]
3-Wide grip deadlift [10 to 12 reps]
4-Dumbbell clean and press [Right side side ,12 reps]
Set 4 and 5:Add more weight to the bar ,about 70% to 100% the first weight ,and choose heavier dumbbells :
1-Wide grip deadlift [8 reps]
2-Dumbbell clean and press [Left side ,8 reps]
3-Wide grip deadlift [6 to 8 reps]
4-Dumbbell clean and press [Right side side ,8 reps]
Set 6:Lower the weights ,same as set 2 and 3 or lighter ,and finish strong ,as many reps as you can .
Note:For more information about this exercises ,refer to this article:
Group B :
Exercise One :Overhead Press [8 to 15 reps ,6 sets ,1 minute rest]
Set 1 and 2:Use a medium weight ,between 15 to 30 lbs ,do 15 solid reps with .
Set 3 and 4:Raise the weight ,about 70% to 100% the first weight and do 8 reps with.
Set 5:Lower the weight to a lighter one and finish with 15 reps .
Exercise Two,Three and Four:Rear delt raises ,Lateral raises ,Front raises [3 sets ,10 to 17 reps , 1 minute rest]
Rear delt raises (overhand grip):
Lateral raises:
Front raises:
Now we're doing a super set with this 3 exercises ,the sequence :
Rear delt raises [15 to 17 reps ]:use light weight below 15 lbs .
Lateral raises [10 to 12 reps]:use the same weight.
Front raises [7 to 10 reps]:also the same weight.
Note :in doing the overhead press squeeze your gluts and bend your knees a little to not involve your lower back ,also try to relax your traps as much as you can ,focus only on getting the contraction on your shoulders.
Cool Down (30 seconds):
1-Arm cross stretch + inner thigh stretch
2-Standing quad stretch
3-Isometric rotator cuff stretches
4-Downward dog
5-Cobra stretch
6-Child pose + shield stretch
7-Supine twist stretch
And we're done guys ,i hope you loved this routine ,please drink lots of water and eat healthy ,see you next time .Peace .
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