20 minutes of strength training exercise will make your body cold


Courtney Paul, the New York coach, can offer this all-encompassing blow (you can recognize him from Bravo’s reality show “Work Out New York” or our Trainer Talk video series, where he answers Your burning fitness problems, such as how to get a bodybuilder ass). He is said to pack a tough strength training workout with just a few dumbbells and a bench – this #ShapeSquad workout on Facebook is no exception. Even if you miss in real time, you can also add some sweat fun back fun.

How it works: Pick up some dumbbells (a pair of challenging weights, some light, just in case need to be swapped). Following Courtney in the video, your arms and legs will feel jelly for a record time.

Warm up
Walk by hand
A. When standing, the width of the foot is wider than the hip. Bend your knees and put your hands on the floor. Use your hands to move forward three steps until high.
B. With both hands to back three steps, standing high. After 30 seconds, climb a high position and add a brackets. Continue for another 30 seconds.

push ups
A. Keep your skin tight, hands slightly wider than your shoulder and lower your body to the ground so that the chest wipes the ground.
B. Push back to the high position. Continue for 30 seconds.

Triceps D fish
A. Sitting on the edge of a bench or chair, with your hands on the edge, with your fingers facing the body. Keep the back of the shoulder, engaging the core and upper body lifting the butt chair / bench.
B. Inhale and bend your elbows at least 90 degrees slowly. Pause, then exhale, straighten your arm back to the starting position. Keep your chin parallel to the ground. Continue for 30 seconds.

1A. Biceps hammer curl with sprint
A. hands with a pair of dumbbells. Curl them to the shoulders, palm 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. Hold a lunge and perform another bicep curl. Open the right leg back to the starting position. Continue for 30 seconds.

1B. Use curly hair and press the lunge
A. Raise your right leg, curl your dumbbell to your shoulders, and your palms inward
. B. Press the top of the dumbbell until the elbows close to the ear, keep the palm of your hand. Slowly reverse the movement. Continue for 30 seconds.

1C. Triceps dipped in weight
A. Triceps dipped as described above but placing a dumbbell vertically between knees. Continue for 30 seconds, then hold low, pulse for 30 seconds.

Practice 1 A and 1B on the left repeatedly.

2A. Skull crusher
A. Lying on a bench or on the floor, holding a dumbbell directly above your shoulders with your palms facing in
. B. Inhale and bend the elbow to 90 degrees and place the dumbbell on the face. Exhale, squeeze the triceps, the dumbbell back to the starting position. Make sure your elbows rest directly on your shoulders. Continue for 30 seconds.

2B. Skull crusher to shoulder press
A. Perform three skull crushers, then tighten the weights toward the chest and cr up the trunk.
B. stand up and shoulder pressure three times. Crouch, sitting on the bench repeated. Continue for 30 seconds.

Chest press
A. On the bench or floor face up, hand-held dumbbell directly above the shoulder, palms facing the feet.
B. Inhale, inhale dumbbells into the chest, widening the elbows, forming a 90-degree angle between the forearm and the biceps. Exhale and press the dumbbell back to the starting position.
C. After 30 seconds, keep the weight on the left side of the chest. Press twice on the right only, then press once with both hands. Continue for 15 seconds, then place your arms on the bottom of the movement and pulse for 10 seconds.
D. Repeat in another place, one arm with the left arm press. Continue for 15 seconds and then keep the arms and the bottom of the movement, pulsing for 10 seconds.

4. Standard biceps curl
A. Sitting on the edge of a bench or chair, palm forward, hands holding dumbbell.
B. Curl the dumbbell to the shoulder with the palm facing up.
C. Continue for 10 seconds then hold for 10 seconds. Repeat three more times.

5A. Right triceps rebound
A. Start standing or sitting on a chair, one for each foot, right hand dumbbell, palm facing inward. Hip joints, left hand on a bench, keep your body tight, back straight, shoulders and buttocks square. Pull the elbow to the right to make the triceps parallel to the ground.
B Keep the upper arm still, exhale, squeeze the triceps to lift the weight until the arms are fully extended and the weight points to the ceiling. Hold for a second, then inhale and fall back to the starting position. Continue for 30 seconds, then hold for extended position for 5 seconds.

5B. Triceps extension of the head
A. Place your feet on the buttocks and hold your right hand dumbbell directly in the right hand, with the palm inside. Keep the center parallel to the chin.
B. Inhale and slowly lower your head dumbbell, keeping your upper arm still and your elbows pointing to the ceiling.
C. exhale, squeeze the triceps, the dumbbell back to the starting position. Continue for 30 seconds.

5C. One arm shoulder press squat
A. stand apart from his feet, his right hand dumbbell, arm parallel to the ground, forearms and palm forward form a right angle. Maintain the core close, parallel to the ground chin.
B. Exhale and press the dumbbell above your head so that your wrist is right against your shoulder with your palm still facing forward. Continue for 30 seconds.
C. Place the dumbbell beside your right shoulder and squat on a stool or chair. Stand through high heels, and then press shoulder. Continue for 30 seconds.

Repeat the exercises on the left 5A, 5B and 5C.

Bonus burnout: out of squat jump
A. Stand on one side of the bench with one leg. (No stool, same action on the floor)
B. squat down on a bench, and then open the heel, explode, jumped on the bench above.
C. Jump back to the bench on both sides, and then squat to repeat.

AMRAP for 30 seconds. Then squat for 10 seconds and pulsate. AMRAP jumped in and out for another 15 seconds.