Winter Shred – Intermediate Total Body Workout

INTERMEDIATE TOTAL BODY

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. Even if you are more experienced in the gym, this is a great way to get in a good sweat in a short amount of time.

Barbell Thrusters

Sets: 3

Reps: 10-15

Starting position: 

  1. Upright position, barbell on shoulders, elbows in front of the body. 
  2. Abs and glutes are tensed. 

Implementation: 

  1. Squat down, upper body upright. 
  2. Then straighten your knees and push up; pushing the barbell above your head and straightening your arms. 
  3. Then lower the barbell to your chest to return to the starting position.

Box Jumps 

Sets: 3

Reps: 10-15

Starting position: 

  1. Stand with both legs in front of the box, create body tension. 

Movement: 

  1. Jump and land onto the box, swing arms to the front.
  2. Keep balance on the box, slightly bent knees.

Dumbbell Squats

Sets: 4

Reps: 10-12

Starting position: – Glutes and abdominals are tensed. – Draw shoulder blades together, face front. 

Implementation: – Shift glutes back, bend knees to the side. – Keep tension and extend hips again.

Strength

Dumbbell Lunges

Sets: 4

Reps: 10-12 each leg

Starting position: – Shoulder-width stance. 

Implementation: – Forward lunge. – Push yourself back to get upright again.

Strength

Machine Incline Chest Press

Sets: 4

Reps: 10-12

Starting position: – Grab the handles with an overhand grip. – Shoulder blades are contracted, abs are tensed. 

Implementation: – Push the handles up. – Keep the shoulders lowered.

Strength

BOSU Pushups

Sets: 4

Reps: 10-12

Starting position: 

  1. Push-up position with the hands on the BOSU Balance Pad. 

Movement: Lower yourself in one piece to just above the pad. Re-extend arms and push up again.

Cable Bicep Curls

Sets: 4

Reps: 10-12

Starting position: 

  1. Slightly squatted shoulder-width stance, underhand grip. 
  2. Elbows are close to the body and slightly bent. 

Movement: Flex arms and pull the bar towards you as far as possible, then stretch it again.

Cable Triceps Extension Overhead

Sets: 4

Reps: 10-12

Starting position: 

  1. Lunge position, grips behind the head, elbows point forward. 

Movement: Extend arms and bend them again.

James Hamill


Fitness & Training
Read Time: 2 minutes

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