Name: Playbook - Alexander Karpov - Full body on fire 💪🏼😜🔥
Uploaded: 2021-01-25T18:03:29.781Z
Duration: 50 min
Description: Full body on fire 💪🏼😜🔥

Shrey

The intention of this workout is to hit all major muscle groups , building a well balanced physique.

I do provide suggestions on the number of sets / reps / rest time etc, however I encourage you to pay attention to your own body and modify all numbers & overall intensity based on how you feel. Breathe deeply into the diaphragm, move consciously, feel the body and the weights. Listen less to the mind. 

Enjoy this conscious training session tribe. 

Pls share with me your feedback once you complete it, here on app and tag me in Instagram if you want to share progress and good vibes @alexander1official 🙏🏻😎

Get primal and free. Imagine you are a lizard 🦎, Crawl forward and backwards while performing a full push-up on each side , step after step.

Engage the core and breathe deeply into the diaphragm as you go 💪🏼

Reptilian push - crawl 🦎

Focus on great posture, form and breathing in alignment with each repetition.

Use full range of motion, feel the body and all working muscles.

I suggest to increase weight gradually after each set, as the number of reps slightly go down.

Focus on the quality, not quantity 😜👌🏼

Squat into overhead press with Kb’s

Lay on the bench facing down with your chest tight against the seat.

Grab 2 dumbbells 

Begin rowing through the elbows back. Please not with your biceps, consciously do it with elbows, that is a must in back training.

Focus on slow negatives and explosive positives in each repetition, squeeze back muscles at the top of the movement (at max contraction) for a second. Feel back muscles firing.

Aim to increase weight after each set gradually

Incline bench (facing down) dumbbell rows

Mega effective exercise for all upper body with emphasis on chest muscles 💪🏼 

Begin with light kettlebells. Feel the movement. Let the body get used to the new movement pattern. Then gradually increase weight after each set. (Yet don’t compromise the form and absolute control by the body).

Execution:

Lift the kB’s up next to your chest (keep elbows looking down, shoulders back and chest tall).

Engage the Core and the glute muscles. (Protect your spine at all times) 🙏🏻

Then carefully squat down and sit on the incline bench. Keep your back in a neutral position at all times) 🙌🏼

Keep elbows tuck in throughout the movement 

Press up directly from the elbows 

Control the movement completely, especially on the way down (during the eccentric phase of each rep)

Use full range of motion in each rep. Be present with the entire body and mind.

Breathe into the diaphragm along each rep.

(I recommend to choose weight 50% lighter than what you normally do for regular dumbbells press)

Incline bench kettlebell press

Grab 2 kettlebells 

Bend over 

Core muscles very tight

Legs slightly bent

Start to swing, gradually increasing the range of motion rep after rep

Catch a bit of a momentum and imagine you are a pendulum 

While you swinging feel your back muscles controlling the swings.

Pendulum rows with kettlebells

Get into initial plank position :
Elbows on the floor , feet together, neural spine , tight core. Breathe deeply into the diaphragm.
-
Initiate the dynamic component : 

Start getting into high plank (straight arms) and back Down into low plank ...

Keep going for 1 to 3 min nonstop 🔥🔥🔥

Full body on fire 💪🏼😜🔥

Community

More workouts from Alexander Karpov