Push Pull Power Cleans – Workout of the Week

Warm up

Spinal Flexion

Ankle Tilts

Arm Circles

Over Head Squats

Hip Tilts

Super Set 3 Exercises –

DB Bench

Bent Over Row

DB Power Clean

This DB Power Clean is a made-up exercise and I posted a video of it on YouTube and Facebook.

Simple workout that hit the major muscles I was aiming for in the Chest, Arms and Legs. Bonus cardio with the Power Cleans.

I will definitely do this one again!!

Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

9 Minute HIIT – Squat Jumps and Pull-ups

This 9-minute workout consists of 9 rounds starting with Squat Jumps followed by Pull-ups with a rest break in between.

Squat Jumps 15 seconds AMRAP

Pull-ups 15 seconds AMRAP

Rest 30 seconds.

For this workout you will need a timer or stop watch. You start by doing as many squat jumps and do as many as you can in 15 seconds. Then you immediately start doing pull-ups and again do as many as you can in 15 seconds. Then you rest for 30 seconds and start again with the squat jumps. You then follow this circuit for a total of 9 round equaling 9 minutes.

I liked the simplicity of this workout and how it both fatigued my muscles and got my heart rate up. It was also nice that it was only 9 minutes. About half way through I felt fatigued and had to refocus my energy. The 9 minutes was tough and I felt very accomplished after this one.

Great easy workout that I will do again!   

Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith