Guys or girls are you looking for those nice cut up arms, legs, chest, and abs? Do you want a routine where its intense, quick and super effective? Have you been dying to find some routine that when using it you actually feel confident that it is working. Well I have an insane workout that i have read by one of world's top trainers! This workout plan only features just two exercises. This workout genius, Alwyn Cosgrove, came up with an amazingly effective, quick calorie burning routine where the workout consists of only doing a dumbbell swing and a squat thrust.
This is how the routine works: You do 15 repetitions of the dumbbell swing, followed immediately by 15 reps of the squat thrust. Then without resting, do 14 reps of swings and then 14 reps of squat thrusts. Continue this pattern until you complete only 1 rep of each exercise. This type of workout is known to be called the Countdown Workout. So if you do the math and complete the entire routine from 15 reps down to 1rep you'll do 120 repetitions of each exercise. That's 240 repetitions! And doing these types of exercises they challenge your whole body to a whole new level. If you think that sounds too easy or too fast to work, I think your in for a fat surprise. As a matter of fact I don't think beginners could finish it the first time. So in that case you can just start with a lower number, like 10. Eventually you'll end up getting better as you keep trying out this sick routine!
As your completing this workout, you'll begin to notice that just by going rep after rep without taking breaks, you'll see this is way better than jogging, sprinting, or any of that other crap. Not only is your heartbeat going off the roof which will burn fat, but it will create muscle from all the different movements and using the dumbbell repeatedly!
Dumbbell Swing
Bend at your hips and hold a dumbbell between your legs. Thrust your hips forward and swing the weight to shoulder height. Allow momentum to swing the weight, you're not trying to actively lift it with your arm.Also, make sure you don't round your lower back; it should stay naturally arched when you bend at your hips. Note: At the top of the swing, you can just switch hands. (It's easy to do really smoothly you just need to time it right.) Or you can use a different arm each set. Alternatively, you can do the swing holding the weight with both hands.
Squat Thrust
Stand with your feet shoulder-width apart. Bending at your hips and knees, lower your body until you can place your hands on the floor. Kick your legs backward, and then reverse the move and quickly stand up from the squat. That's 1 rep. If you have trouble doing the pushup, you can simply eliminate that part of the exercise. Or to make the exercise even more challenging, you can jump up from the squat instead of simply standing up quickly.
This is how the routine works: You do 15 repetitions of the dumbbell swing, followed immediately by 15 reps of the squat thrust. Then without resting, do 14 reps of swings and then 14 reps of squat thrusts. Continue this pattern until you complete only 1 rep of each exercise. This type of workout is known to be called the Countdown Workout. So if you do the math and complete the entire routine from 15 reps down to 1rep you'll do 120 repetitions of each exercise. That's 240 repetitions! And doing these types of exercises they challenge your whole body to a whole new level. If you think that sounds too easy or too fast to work, I think your in for a fat surprise. As a matter of fact I don't think beginners could finish it the first time. So in that case you can just start with a lower number, like 10. Eventually you'll end up getting better as you keep trying out this sick routine!
As your completing this workout, you'll begin to notice that just by going rep after rep without taking breaks, you'll see this is way better than jogging, sprinting, or any of that other crap. Not only is your heartbeat going off the roof which will burn fat, but it will create muscle from all the different movements and using the dumbbell repeatedly!
Dumbbell Swing
Bend at your hips and hold a dumbbell between your legs. Thrust your hips forward and swing the weight to shoulder height. Allow momentum to swing the weight, you're not trying to actively lift it with your arm.Also, make sure you don't round your lower back; it should stay naturally arched when you bend at your hips. Note: At the top of the swing, you can just switch hands. (It's easy to do really smoothly you just need to time it right.) Or you can use a different arm each set. Alternatively, you can do the swing holding the weight with both hands.
Squat Thrust
Stand with your feet shoulder-width apart. Bending at your hips and knees, lower your body until you can place your hands on the floor. Kick your legs backward, and then reverse the move and quickly stand up from the squat. That's 1 rep. If you have trouble doing the pushup, you can simply eliminate that part of the exercise. Or to make the exercise even more challenging, you can jump up from the squat instead of simply standing up quickly.
