다운로드 "20 MIN FULL BODY WORKOUT (Dumbbells Only) | Faster Fat Loss™"

0:00 Forget that. A lot of guys think spending hours jogging on this thing (treadmill), is the best way to burn fat. I used to think so too, until I found a better, quicker way. And that’s what I’m gonna show you today. 🔔Subscribe to this channel here ➞ https://bit.ly/BlueStarYT 0:35 Better Than Cardio: Rob Riches here from Blue Star Nutraceuticals, bringing you a better way to burn fat than the old treadmill, with this week’s Faster Fat Loss workout. Not only is this going to be a more enjoyable way to burn fat, I’ve had much less soreness and inflammation in my knees and low back from reducing the repetitive stress of long runs on the treadmill with workouts like this. So, it’s gonna be you versus me today for a 20-minute fat burning dumbbell only workout. This style of metabolic conditioning workout is one of the most fun ways I’ve found to burn fat; and with the added resistance from the dumbbells, it also helps you preserve way more muscle and strength, so you get the best of both worlds. 1:15 Pre Workout: So right before we begin, you’re gonna want your Blue Star Nutraceuticals P.P.K. pre-workout to give you the pump, power, and kick to make it through this one and help you get the most of these Faster Fat Loss workouts. 💥Use Code: RR10 to save 10% off P.P.K.™ ➞ https://bit.ly/3uQYi6v 1:50 Warm up: Remember all great workouts start with a great warm-up, so take 5-10 minutes to perform some full body dynamic movements, warm-up the muscle and joints, get your blood flowing and then let’s get to it! 2:02 Workout Info: For this workout, you’ll perform 6 exercises in circuit fashion for 8 reps each exercise. This means you’ll perform 8 reps of exercise 1, then 8 reps of exercise 2 and continue in that fashion until all 6 exercises are complete. That’s the end of round one. Your goal is to complete as many rounds of the circuit as possible within 20 minutes. You should use a weight that is about 70% of your 1 rep max for each exercise. If you make it through more than 4 rounds of this, you’ve got me beat, but believe me it is not easy! As always the complete workout is listed for you in the description below, now hit your timers and let’s get to it! 2:44 Exercise #1: Dumbbell Squat Press Hold a dumbbell in each hand at your shoulders, brace the core, keep the knees out and perform a full depth squat going as deep as you can maintaining proper form - then explode up through the heels and drive the dumbbells into an overhead press, lower under control and repeat. 3:04 Exercise #2: Dumbbell Bent Over Row Keep your torso parallel to the ground and brace your core. A little body english is ok on this exercise - but still keep the movement as controlled as possible. Row the weight up to your mid stomach, pulling with your elbows, and control the weight back down. 3:23 Exercise #3: Dumbbell Floor Press Set up like a typical dumbbell bench press but lie flat on your back on the floor. Control the weight down until your elbows touch the ground then use your chest to drive the weight back to the top, stopping just short of lockout, don’t clank the weights together at the top - keep constant tension on your chest. 3:44 Exercise #4: Dumbbell Step Back Lunge These help take stress off the knee, compared to forward lunges and load up the glutes and hamstrings more, for pain-free gains. Perform these with a pair of dumbbells at your sides and take a big step back so both legs bend at 90 degrees. Keep your back knee just off the ground then drive through the heel of your front leg explosively to the top. Alternate side to side each rep. 4:10 Exercise #5: Dumbbell Rear Delt Fly These are one of the best exercises for isolating the rear delts. Keep your torso parallel to the ground and raise your arms up and out to your sides, keeping your palms facing the ground. Limit the amount of momentum you use with these and really focus on targeting those rear delts. 4:30 Exercise #6: Dumbbell Hammer Curl + Overhead Tricep Extension Stand up with the dumbbells at your sides, curl both up at the same time using a hammer grip then lift the dumbbells over and behind your head, feel a stretch in the triceps at the bottom then press them up to full lockout overhead, squeezing your triceps at the top. Lower under control back to the starting position, fighting the flex on the way back down and repeat. 4:58 Workout Recommendation: Perform this workout 4 times this week. 💥Use Code: RR10 to save 10% off P.P.K.™ ➞ https://bit.ly/3uQYi6v 👍 Hit Thumbs Up if you enjoyed this video 💬 Drop a comment with your thoughts on this workout and what you want to see next ◾ LINKS ◾ 🔥28 Faster Fat Loss Challenge PDF ➞ https://bit.ly/3pIijfb 🎬 Day One | 28 Day Challenge ➞ https://bit.ly/3rM5uTy 🏋️7-Minute Full Body Warm up ➞ https://youtu.be/GUc0zkTJDO4 🍴 3x3 Faster Fat Loss Diet Plan ➞ https://youtu.be/tk0oQGdq7ZM 🔔 Subscribe for new videos every week ➞ http://bit.ly/BlueStarYT #FasterFatLoss #BlueStarNutraceuticals