Winter Shred – Advanced Full Body Workout
If you’re looking to shed body fat and have a quick, efficient gym session, a full-body workout is a great place to start. This workout is designed specifically for people who are more experienced in the gym. Try this workout to get a good sweat in a short amount of time.
Barbell Clean
Sets: 5
Reps: 5-8
Starting position: Squat position, straight back.
Movement: Raise the barbell from the floor by stretching the hip explosively. When the barbell has reached the highest point transfer the grip, dip under the barbell and catch it on the shoulders/upper arms.
Box Jump Burpees
Sets: 4
Reps: 10
Starting position: Upright posture
Movement: Squat down, hands to the ground. Move yourself into a push-up position, do a push-up. Push yourself back into the squat position, jump on the box with the arms to the ceiling.
Dumbbell Split Squats
Sets: 4
Reps: 10-12 each leg
Starting position: Wide, stable and upright lunge position, the front foot is loaded over its entire surface.
Movement: Bend the knees and re-stretch them.
Dumbbell Deadlifts Straight Leg Single Leg
Sets: 4
Reps: 10-12 each leg
Starting position: Dumbbells next to the hips.
Movement: Bend forward, dumbbells towards the floor, while moving the free leg to the back. Keep head, hip and leg in line, then re-erect.
Dumbbell Bench Press On Stability Ball
Sets: 4
Reps: 10-12
Starting position: Dumbbells next to the chest. Palms towards the knees, elbows slightly inward.
Movement: Push the dumbbells up until arms are extended. Lower the dumbbells sideways down to chest height.
Dumbbell Reverse Flys Standing
Sets: 4
Reps: 10-12
Starting position:
- Bend upper body, with a straight back, around 60 degrees.
- Dumbbells with extended arms in front of the knees, palms face each other, knees remain slightly bent.
Movement: Raise dumbbells at both sides in a wide arc backwards until you feel a stretch of your chest. Back to starting position.
Sprints
Sets: 10
Time: 30 second sprint, followed by 60-90 seconds of rest
When sprinting, the fast-twitch muscle fibers are stressed, who are responsible for the explosive strength and muscularity.
