If your goal is to swell up before summer really kicks in, then functional bodybuilding it is your express ticket. Fusing the goodness of isolation exercises with the metabolic conditioning elements of the CrossFit sphere, it keeps you moving, working, and building throughout your session. Instead of sitting down to rest all the time.
MH Elite trainer and founder of Battle Cancer scott briton has partnered with Battle Cancer team member and trainer at Move Forward Gym justine kachaevato give you a functional upper body workout using only one dumbbell.
Scott and Justine have provided two levels of moves throughout. You can choose the one that best suits your experiences, or mix and match to work around any limitations.
You’ll be doing 10 repetitions of each of the seven exercises, every five minutes for a total of 40 minutes. Try to do good reps on speed, but then rest for any of the five minutes you have left, before starting a new round when the next five minutes are up. You add eight rounds of sweetness for muscle growth at the end.
Read on for Scott’s tips on how to do the exercise right, watch him and Justine demonstrate the moves, then find the two options below.
Heating
You need your wrists and hub in good shape and ready for this one. I suggest an easy EMOM of 5-10 minutes of pull-ups and pull-ups, with low reps. Focus on feeling the stretch through your wrists and shoulders. Tighten your core to get it ready too.
Moment
That is very It’s a functional bodybuilding workout, so the focus is on quality, not speed. The idea is that you want good, clean reps. Burpees are there just to keep your heart rate up, so you get a little HIIT too.
Weight
During the workout, try to increase the weight if you have more than one dumbbell available, increasing it with each round. Start your first two rounds at a really achievable weight, but then work your way up. You want to be really fighting to hit 10 reps all the way.
THE TRAINING
Every 5 minutes for 40 minutes:
Level one
10 floor presses for cups.
10 x Leaning Paddle (Left)
10 x goblet from shoulder to head
10 x Bottom Top
10 floor presses for cups.
10 x Leaning Row (Right)
10 x Goblet 10 x from shoulder to head
Level two
10 x floor press (left)
10 ranks of renegades (left)
10 x shoulder to head (left)
10 x burpees
10 x floor press (right)
10 ranks of renegades (right)
10 x shoulder to head (right)
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