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Table of Contents
Step 1: Do the Workout of the Week.
Step 2: #BBcomWow and share on social.
Step 3: Come back next week.
Each week, Bodybuilding.com publishes a Workout of the Week to give your body and willpower a unique challenge it’s not expecting. Some are short and sweaty. Others are straight-up grinds. Do it any day you can, but get it done by Sunday night, because come Monday morning, it’s gone and a new WOW takes its place! Let us know that you got it done by using the hashtag #bbcomwow and tagging @bodybuildingcom on social, and you can be fitspo for the rest of the world on this page!
January 11-18, 2021
Got a couple of dumbbells? Good. Got a kinda heavy pair? Even better. This full-body finisher goes great after a chest or shoulder workout, or on its own as a unique challenge to your legs, lungs, grip, and core. It’s from Phase 2 of Total Fitness with Andy Speer, a BodyFit program designed to build all-around athletes from the ground up. Grab your bells, get to work, and don’t forget to tag #bbcomwow when you’re gasping for air afterward!
1
DUMBBELL COMPLEX
Perform the exercises in order without setting the weight down. Rest as little as possible between movements and 1 min. between rounds.
3 sets, 8 reps (no rest)
3 sets, 16 reps (alternating, 8 reps per leg, rest 1 min.)
2
SUPERSET
Perform exercises in order with as little rest as possible between movements and 30 sec. of rest between rounds. Your score is the total number of close push-ups you perform.
Perform each set to failure.
4 sets, to failure (no rest)
Select the heaviest weight you can handle for 100 feet.
4 sets, 100 ft (rest 30 sec. )
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