Workout Details

  • Duration: 40 Minutes
  • Calorie Burn: 203-382
  • Difficulty: 4/5
  • Equipment: Bench, Dumbbell
  • Training Type: Low Impact, Strength Training
  • Video Player: View on YouTube
Body Focus Upper Body

Functional Upper Body Strength Workout - Dynamic Irregular Strength Training

Everyone knows that traditional strength training can get a bit boring sometimes and its not just your conscious brain that gets bored either. Your muscles and your subconscious brain gets bored as well. Don’t get me wrong, slow and steady, 3 sets per, strength training is an amazing tool to use when building strength, bone density, or just straight mass, but keeping your brain engaged is one of the most important parts to properly contracting the muscles you are trying to focus on and trying to force you body to not contract the ones that should not be (but try to anyway). This routine is designed to help keep you from being bored all the way around. Though it can be used to build strength, bone density, mass etc. it’s primary goal is to wake up the brain body connection and get you to really have to focus on control.



Your body will easily fall into a rut in fact every system in your body loves routine. The longer it does something in a specific way on a specific schedule the more efficient it becomes at that thing. But that can be a bad thing as well. If you become too complacent in your training style for example you will stop making progress as you body wants to find an equilibrium. Have you ever found yourself “hitting a wall” with your training, basically no longer seeing progress even though you are still exercising? That is the body is built in complacency. To get around this you have to change things up different training style, different levels of intensity, or even just taking a break for a few weeks. This change in training is exactly what this routine is about. Doing the same movements you have done before but in a completely new way to wake your brain up and shake your body out of its routine.

So, try this routine out and see how much more challenging a familiar movement is with just slight changes like using your limbs in an alternating fashion rather than simultaneously. This type of routine might just be the key to snapping you out of your workout rut. As always we would love to hear what you thought of the routine so please leave us a message in the comment section below.


Workout Structure:
- 2 Sections of 4 Exercises
- AB, AB pattern for 3 Sets
- Intervals of 45 Sec On, 15 Sec Rest/Prep

Equipment:
- Dumbbells
- Bench (Optional)

Warm Up / Cooldown:
- Both Included


Workout:

Warm Up: (5 min; 30 sec each)
- Wrist Rolls
- Shoulder Shrug Circles
- Alternating Side Bend and Reach
- Squat Push Pull
- Deadlift Overhead Push Pull
- Big Arm Circles
- Torso Circles
- Squatted Torso Twists
- Boxer Shuffle
- Up and Out Jacks

Strength: (24 min; 45 sec on, 15 off)
- Alternating Chest Fly
- Alternating Reverse Fly

- Alternating Lateral Raises
- Alternating Dumbbell Pullovers

----- Water Break -----

- Alternating Hammer Curl
- Alternating Bent Over Tricep Extensions

- Alternating Shoulder Shrug
- Alternating Front Raise (Palm Up)


Cool Down: (6 min; 30 sec each)
- Arm Cross Stretch (Left)
- Arm Cross Stretch (Right)
- Overhead Tricep Stretch (Left)
- Overhead Tricep Stretch (Right)
- Wall Chest Stretch (Left)
- Wall Chest Stretch (Right)
- Wall Overhead Arm Stretch
- Toe Touch Behind Back Arm Stretch
- Wrist Stretch (Left)
- Wrist Stretch (Right)
- Cobra
- Shell