FUEL Series 30 Min Dumbbell FULL BODY TEMPO Workout | Day 14

 




The timer will be on for 30 seconds per exercise within each superset so essentially 60 seconds of work before a 20 second rest! 2 x 15kg DEADSTOP CHEST PRESS CHEST PRESS DEADSTOP CHEST PRESS CHEST PRESS DEADSTOP PUSH UPS ALTERNATING HAND OFF PUSH UP ‘SLOW’ HEEL ELEVATED SQUATS REGULAR SQUAT TEMPO! ‘SLOW’ HEEL ELEVATED SQUATS REGULAR SQUAT TEMPO! ‘SLOW’ BODYWEIGHT ONLY FASTER TEMPO FULL RANGE! STAPLE! ‘SLOW’ STEP UP FORWARD LEAN 1/2 REP (same side) SLOW’ STEP UP (switch side) FORWARD LEAN 1/2 REP (same side) SINGLE ARM DEADSTOP ROW ROW (same side) DEADSTOP ROW (switch) ROW (same side) DEADSTOP ROW (switch) MOMENTUM ROW (same side) DEADSTOP ROW (switch) MOMENTUM ROW (same side) DEADSTOP LUNGE STATIC LUNGE (same side) DEADSTOP LUNGE (switch) STATIC LUNGE (same side) STAPLE! ‘SLOW’ STEP UP FORWARD LEAN 1/2 REP (same side) SLOW’ STEP UP (switch side) FORWARD LEAN 1/2 REP (same side) 1 x 10kg SHOULDER PRESS PUSH PRESS (same side) SHOULDER PRESS (switch) PUSH PRESS (same side) ARNOLD PRESS (switch) SNATCH (same side) ARNOLD PRESS (switch) SNATCH (same side) FINISHER! 45/30/45 ‘SLOW’ x1 REP SQUAT FASTER PACE! ‘SLOW’ x1 REP SQUAT SLOW’ x1 REP PUSH UP FASTER PACE! ‘SLOW’ x1 REP PUSH UP If this finisher doesn’t deplete your muscles…I don’t know what to say! 😅





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