30 Min Upper Body Strength + Power | Explosive & Myo-Reps Workout скачать в хорошем качестве

30 Min Upper Body Strength + Power | Explosive & Myo-Reps Workout

Hello everyone and welcome to today’s workout!!! Get ready to build UPPER BODY STRENGTH & POWER in just 30 minutes! This workout combines slow eccentric work for hypertrophy, explosive movements for power, and supersets to keep intensity high! 🔥 WHY THIS WORKS? ✅ Myo-Reps & Slow Negatives – More time under tension = bigger strength gains ✅ Some Explosive Power Moves – Push your limits with dynamic pressing & rows ✅ Supersets & Intensity Progression – Non-stop muscle activation ✅ Brutal Finisher Challenge – The last 2 minutes will test your endurance! ✅ Unilateral Training = Strengthens weak points & improves control ✅  Tempo Variations = Slow activation + Explosive power 🔥 🔥 Workout Breakdown: 🏋️ Workout Type: Strength, Power, Hypertrophy, Functional Fitness , Home workout ⏳ Duration: 30 Minutes 🏠 Equipment: Dumbbells + Yoga Block (for Advanced Modifications) 💪 Focus:Upper Body – Shoulders, Back, Arms, Chest, Core 🚀 Level: All (Adjust weight & intensity as needed) 🔥 Tips for Best Results: ✔️ Control Every Rep – Slow negatives build strength, fast reps improve power ✔️ Engage Your Core – Stability = stronger lifts & better explosiveness ✔️ Use a Challenging Weight – Make sure you push yourself while keeping form ✔️ Push Through the Finisher – Those last 2 minutes = next-level gains! Workout structure: 🔥 Intro : 00:00 - 02:00 🔥 Warm up : 02:01 - 06:00 🔥 Main Workout : 06:01 -37:30 🔥 Stretching and Cool Down : 37:31-41:20 EXERCISES: Slow Negative Arnold Press (slow eccentric) Kneeled DB Push Press Switch Side Switch Side Switch Side Single-Arm Bent Over Row Single-Arm Bent Over Row: Slow eccentric, explode up Switch Side: Single-Arm Bent Over Row Single-Arm Bent Over Row: Slow eccentric, explode up Elevated Renegade Rows 1-Side Commandos Switch Side: Elevated Renegade Rows 1-Side Commandos Skull crusher (same grip as BB) OV Tricep extensions Cobra push ups Hold in the middle! Reverse Grip Bent Over Rows (Slow Negative) T Raises Upright Row 1 1/2 Alt Upright Rows Pull Over Alt Bend Over Rows: Set 1/2 Last Set! Lateral Raises Partials: set 1/3 Partials: set 2/3 Around the world: Last Set! Alt Hammer Curls (+ISO Hold) Alt Hammer Curls Hammer Curls to Frontal raise Frontal raise FINISHER: 2DB Power Press Burpees to OV Raise Gorilla Rows Sprawl to Front Raise If you feel energised and you want to continue working out these are my suggestions : ❤️‍🔥 18 MIN TABATA:    • Elf Energy Explosive TABATA | 18 Min Bodyw...   or ❤️‍🔥 20 Min ABS + Core HIIT:    • Festive Core + HIIT Burn | 20 Min Rockin’ ...   💬 Which part burned the most? Drop a 🔥 if you finished strong! 📌 LIKE & SUBSCRIBE for more strength workouts! EnJOy❣️ 👇 Click link below to subscribe: 😍 SUBSCRIBE:    / @activejo   😍 INSTAGRAM:   / activejo_   😍 TIKTOK:   / activejo   💖 My Music: https://www.epidemicsound.com/referra... Disclaimer: This is my personal workout program and it might not be the right one for you. If you are a beginner start with the simple version of the exercises. To avoid any injuries it is highly recommended to consult professional medical or fitness advice. This channel offers fitness, well-being and nutritional information. ActiveJo will bear no responsibility in case of any injury as a result of this video. #UpperBodyWorkout #StrengthTraining #DumbbellWorkout #MyoReps #PowerMoves #TrainSmart