Don't speak workout скачать в хорошем качестве

Don't speak workout

Today I am using one dumbbell, my jump rope, and an exercise mat, but you do not need any equipment whatsoever to follow along with this workout because I provided equipment-free substitutions, so please watch the tutorial to see those Here's what we're doing today: 1. Side-to-side lunges w/toe touch/lateral arm raise (25 reps on one side, then 25 reps on the other side) 2. Jump rope (any style) (5 sets of 100) 3. Reverse lunge + halo (50 total reps, alternating sides with each rep) 4. Jump rope (any style) (5 sets of 100) 5. Hollow hold single-arm chest press w/opposite knee crunch (25 reps on one side, then 25 reps on the other side) 6. Jump rope (any style) (5 sets of 100) 7. Weighted Santana pushup + lateral dumbbell pull (50 total reps, alternating sides with each rep) 8. Jump rope (any style) (5 sets of 100) 9. Staggered-stance dead lift + staggered-stance squat w/upright row (25 reps on one side, then 25 reps on the other side) 10. Jump rope (any style) (5 sets of 100) Follow me on IG   / bugsusan   My jump rope: https://doubleunderwonder.com/product... Use coupon code rudbecca to save an additional 10% Timestamps: 00:00 Intro 00:33 Workout tutorial with modifications 38:34 Warmup 44:11 Workout 2:03:41 Bonus round of jump rope & bonus burpee 2:06:04 Cool down 2:12:37 Outro Notes: • I kind of jog in place when I'm jumping rope, but you can jump with your feet together if you prefer. If you are more advanced, you can do something more challenging like high knees or jump rope jacks for example. Any style of jump rope you want to do is fine. The only important thing is that we are counting revolutions of the jump rope. 1 set of 100 = 100 revolutions of the rope • If you don't have a jump rope, you can just pantomime jumping rope or you can do high knees or jumping jacks, you could even just jog in place. Really, any kind of cardio exercise that you can sustain for about 5 minutes is fine and I provided several suggestions for how to do this during the tutorial. You also have the option of simply eliminating the cardio sections if you prefer • My dumbbells weigh 10 lbs apiece which is a good weight for me, but you may need to use something lighter or heavier depending on your strength, your level of fitness, what you have available to you, and how hard you want to push yourself today, so please consider all of those factors when choosing your weights and make the decision that is best for you • If you don't have dumbbells, just grab a couple of water bottles or shampoo bottles filled with either water or maybe something like uncooked rice, kitty litter, or powdered laundry detergent for example. As long as you can find something that you are able to maintain a secure grip on and it is not too heavy for your, pretty much anything will work for weight • If your dumbbells are rounded on the ends or if you are using household items for weight, I would prefer that you modify the pushups so that you have both hands flat on the floor or the ground for stability and I demonstrated how to do this in the video, so please watch the tutorial to see that modification • If you have nothing at all that is going to work for weight or you just prefer not to add weight to the workout, that's fine. The added weight is optional so again, please be sure to watch the tutorial to see your equipment-free substitutions • If anything is unclear, if you have questions about how to do these exercises with the proper form, or if you need help with beginner modifications, please just ask. It is extremely important that you understand how to do these exercises correctly before you begin the workout so that you reduce your risk of injury and so that you get the maximum benefit out of each exercise. It is also very important to me that all of my workouts are always accessible to anyone and everyone who wants to do them with me, so I am always here to help facilitate that. Please don't hesitate to reach out if you have questions or if you need help • Please work to your own level. Choose dumbbells (or household items) that are an appropriate weight for you, drop the weight or apply beginner modifications if necessary, and rest as needed. Please don't push your body into doing anything that it is not ready to do. Challenge yourself to keep your rest breaks as short as you can, but they should be as long as you need. You should only resume the workout once you feel that you have regained enough strength and you have enough stamina to continue with good form. Please just be smart, be safe, use your common sense, listen to your body, and always make the decision that is best for you and please do not sacrifice your form for speed. It is always going to be safer and more effective to slow down and do your reps with excellent form than it is to go too fast and allow your form to get sloppy Thank you for watching! Please like & subscribe #workoutwithme