Intense 20 Minute At Home Workout with Dumbbells | Back, Biceps, Forearms, Obliques & Cardio HIIT!
HTML-код
- Опубликовано: 1 окт 2024
- 20 min HIIT home dumbbell workout for back, biceps, forearms, obliques & cardio! 💪🏻👽
Register for My FREE Live Workout Class & Coaching Session - bit.ly/3LD5ONH
Apply to Join My 90 Day Coaching Program Experience HERE - bit.ly/45kpU68
Download My Exerprise Workout Meal Planner App FREE - bit.ly/46COv7j
Online Coaching/Shop/Join the Gains Invasion/Blogs - www.anabolical...
Click to be the First to Sign Up for Exclusive Promos & Coaching - bit.ly/312oaU7
Subscribe to Anabolic Aliens: bit.ly/2oG68lJ | Click that Notification Bell!
Watch more: • Dumbbell Definer | Ana...
Official Anabolic Aliens video of: Intense 20 Minute At Home Workout with Dumbbells | Back, Biceps, Forearms, Obliques & Cardio HIIT!
This follow along intense 20 minute dumbbell workout at home utilizes HIIT circuits to target and train your back, biceps, forearms and obliques as well as accomplishes your cardio exercise. Circuit 1 is 6 minutes in length following the intervals of 45 seconds intensity, 15 seconds rest and then after you rest for 30 seconds. Circuit 2 is 5 minutes in length following the intervals of 50 seconds intensity, 10 seconds rest and then after you rest for 45 seconds. Circuit 3 is 4 minutes in length following the intervals of 55 seconds intensity, 5 seconds rest and then after you rest for 1 minute. Circuit 4 is 3 minutes in length following the intervals of 60 seconds intensity, 0 seconds rest and then you are done with the full workout. Depending on your experience level, you can use this entire 20 minute session as 1 complete workout or you can do multiple rounds to maximize training volume. I recommend 1-3 rounds of this 20 minute workout and if you are doing multiple rounds, rest at least 2-4 minutes in between sessions. Improve your cardio and build your back, biceps, forearms and oblique muscles right at home with only dumbbells! No limits Aliens 🛸
Full Workout Circuit Exercises:
Circuit 1 - 2:32
1. Power Underhand Row
2. Wide Curl
3. Reverse Straight Curl
4. Close Neutral Grip Straight-Arm Pullover
5. Alternating Side Reach Rowboat
6. Ab Around the Worlds
Circuit 2 - 7:33
1. Hammer Curl
2. Swing Backs
3. Side Sky Touch
4. Power Overhand Row
5. Palms Forward Y Back
Circuit 3 - 14:23
1. Superman
2. Donkey Kick Jumps
3. Power Close Row
4. Zottman Curl
Circuit 4 - 19:18
1. High Knee Twist
2. Curl Circles
3. Triple Threat Rows
OFFICIAL ANABOLIC ALIENS WEBSITE: www.anabolicali...
➢ Register for My FREE Live Workout Class & Coaching Session - bit.ly/3LD5ONH
➢ 90 Day Body Transformation Coaching Program Experience - bit.ly/45kpU68
➢ 1on1 Personal Training (Custom Workout/Meal Plans) - bit.ly/2SgQopv
➢ Shop Area 51 (Fitness Equipment, Supplements, Apparel) - bit.ly/3pMKds4
➢ Join The Invasion Membership - bit.ly/2UropEY
➢ Read The Signal's Blog - bit.ly/3iuZpoc
OFFICIAL EXERPRISE APP WEBSITE: www.exerprise....
➢ App Store - apple.co/2W0qt7p
➢ Play Store - bit.ly/3hN4yJ8
Our Exerprise Workout Meal Planner app is a FREE DOWNLOAD!
FOLLOW ANABOLIC ALIENS EVERYWHERE:
➢ Instagram - bit.ly/3kzs0eN
➢ TikTok - bit.ly/3f4TupW
➢ Facebook - bit.ly/3rljmlk
➢ Twitter - bit.ly/3rig1ni
➢ LinkedIn - bit.ly/3kv968W
CONTACT THE ALIENS:
➢ Business Inquiry - business@anabolicaliens.com
➢ Customer Support - support@anabolicaliens.com
WATCH MORE ANABOLIC ALIENS:
➢ Recent Uploads - bit.ly/2RI6eK1
➢ Popular Videos - bit.ly/2TcSeIj
➢ Intense 5 Minute Workouts Playlists - bit.ly/2SzUVDH
➢ 30 Day Workout Programs Playlists - bit.ly/3wGF8kX
➢ Equipment Specific Playlists - bit.ly/3fSuGQz
➢ Muscle Group Focused Playlists - bit.ly/34uSHI9
➢ Stretching, Mobility & Functional Training - bit.ly/3oYhwpj
➢ Anabolic Aliens Academy (Fitness Topics, Tips & Nutrition) - bit.ly/3vnlBpD
-- -- -- -- -- -
Mike Rosa & the Anabolic Aliens team are here to get you them gains out of this world! We are always working hard together to push each other to that next level becoming healthier & happier. Your support is appreciated so much & we'll always do our best to keep helping as many of ya Aliens as possible! AWWW YEAHHHHHHH, NO LIMITS!!!
Subscribe for: workouts, home workouts, gym workouts, dumbbell workouts, bodyweight workouts, barbell workouts, resistance band workouts, kettlebell workouts, hiit workouts, tabata workouts, ab workouts, oblique workouts, core workouts, chest workouts, bicep workouts, leg workouts, calf workouts, glute workouts, back workouts, trap workouts, tricep workouts, shoulder workouts, full body workouts, upper body workouts, lower body workouts, forearm workouts, cardio workouts, fat burning workouts, exercises, nutrition & way more!
New Videos EVERY WEEK!!!
#HomeWorkoutWithDumbbells #DumbbellWorkoutAtHome #20MinuteWorkout
*Grab dumbbells & train back, bis, forearms, obliques & cardio at home with me! 💪🏻👽*
Register for my FREE Live Workout Class & Coaching Session - bit.ly/3LD5ONH
Apply to Join My 90 Day Coaching Program Experience HERE - bit.ly/45kpU68
Download My Exerprise Workout Meal Planner App FREE - bit.ly/46COv7j
Online Coaching/Shop/Join the Invasion/Blogs - www.anabolicaliens.com
Click to be the First to Sign Up for Exclusive Promos & Coaching - bit.ly/312oaU7
Subscribe to Anabolic Aliens: bit.ly/2oG68lJ | Click that Notification Bell!
Follow on Instagram: bit.ly/3kzs0eN | Follow on Facebook: bit.ly/3rljmlk
Follow on Tik Tok: bit.ly/3f4TupW | Follow on Twitter: bit.ly/3rig1ni
Follow on LinkedIn: bit.ly/3kv968W
Your back is almost too wide for the thumbnail bro!
Bro your all videos are same type feeling so trend change now u continue with gym i think best and look forward to people
I don't go to a gym though so if he does that then I hope he does both
saya minta ampun melakukannya, berkeringat saya 😂, berapa berat dumbbel itu?
Keep the dumbbell workouts coming! They rock 💪
It had been almost a year since I did Mike's workouts, started with this today, it was amazing, couldn't do it without rests, but it was so awesome to get back to Mike's workouts!
Best exercise videos on the internet.
Bam.
Another amazing video. Always motivates me to do them 😁
Watched your videos for about 5 years now. This new series you're doing is legit. Loving the progressive circuits! Definitely feeling the pump. You rock bro! Keep them coming!
If I did these workouts everyday with 5kg dumbells how many months until I see some progress ( I am very skinny)
Awesome video and this is a great workout. Plus the app is awesome to use very handy to use.
Let's gooooooooo mike
Right now I am combining your full body 30 days with hiit cardio 30 days... If this comes out as a 30 day series.. It would be killer❤
Excellent is easy from Chile, Than You Mister Rosa
Here's my workout for later! Thank you 🙏
Push and pull workouts pls
🔥🔥🔥🔥🔥🔥🔥🔥🙌🏾😤💪🏾 thank you!!
Keep it coming
Let’s get these gains! 💪🏻👽
great vid
awesome go vegan