HOME WORKOUT STUDIO 【Conor Sloan - Train Like A Warrior】40 分鐘在傢俬人訓練課程 - 全身力量和體能鍛鍊

OK, squad, let's get ready for our 40-minute train like a warrior, total body, strength, and HIIT session. We're going to kick it off. Round number one is going to be 20 minutes of strength. Round number two, 20 minutes of warrior HIIT. The first exercise is two sets of chest press. We can perform it on a bench if you have access to. If not, lie back on the ground, put the hips off the ground, and let's push out. Eight to 15 reps, chest press, two sets. And then we will move on throughout the rest of the strength exercises. OK, so if you need a warm-up, go for it already. We're going to 15-second countdown. Round one is 20 minutes, round two is 20 minutes. OK, now this is a strength round, OK? So eight to 15 reps, two sets if you can. Let's try to lift that bit heavier. Right, you ready? Let's go. Good work. That's it. 40 on, 20 off, OK? That's a brilliant time frame for this Longer Style session here today. OK? Right, ready to go? Three, two, one. Let's go, hit another few reps. Chest is feeling it already here. OK, simple squats. Move the bench over a wee bit. Wide stance, simple dumbbell squats, OK? Right, let's go. Pulls out, squat down. If you're using a lighter weight, you can add that pulse in. Or you can double up the weight. Ten seconds. Five, four, three, two, one. Good. Easy work. OK, ready to go again? Another rep. Lovely. OK, squat bent over row, one arm, OK? Now you can just go like that. Or you can lean up against the bench. OK? It'll help increase the range of motion. Right, now go for the last. OK? Good stretch. Good work. Keep going with the reps. OK, we're coming to ten seconds. Easy work. Three, two, one. Let's go. Same again, only the opposite arm. You'll notice that one arm is stronger than the other. OK, that's the reps I got. Good. OK, we're going to do a standing dumbbell shoulder press. Next, OK? Standing shoulders. You can turn the weight here a bit. Right, get ready. Up to the head now. Good. As I said, anywhere in that eight to fifteen rep range, that is our target here, the strength section. So it doesn't matter if you're not getting the reps continuously for the time. Go in the rep range, and then whenever you're feeling it, can't push no more reps, stop, rest, then wait for the next set. OK? Because this is strength, because the conditioning and high intensity is coming up next after this round is complete. OK? Shoulders, upper body is feeling it now. So I got right, walking lunges or front lunges. OK? Forward and back, or just lunges, front. Alternate. So it doesn't matter if you only have a bit of space, still do a front lunge. OK, let's go. So if you only have a bit of space, go like that. Forward, alternate. Let's go. Ten seconds. Five, four, three, two. Heart rate is up. This is strength. And I'm even feeling it. Fifteen seconds. Come on, squad. Five, four, three, two. Lovely. Chest flies. Lying back. Pocket. Flying. Working the outer chest and shoulders. We're doing brilliant. Let's just keep up this movement. Time is running. Let's go. You can still do this and make some bends if you want. Good. Take a second and make it ready for the next set. All right, here we go. Brilliant. OK. Deadlifts. Just down and up. Down and up. OK. Fifteen seconds. Ten remaining. Five, four, three, two. Four. Good. Let's keep it going. Ten. All right, give me another ten seconds. Let's go. Five, four, three, two. OK. Brilliant. Next one. Front and the side raise. OK. Don't need to drop the weight. Front and the side raise. It's our next exercise. Let's go. Ten seconds. Dig, dig. Whoo. One more set. Shoulders, everything's clean now. OK. We're ready to go again. Fifteen seconds. Ten seconds. Three, two, one. Whoo. Shoulder. Oh, sorry. Hip thrust. OK. Lying flat on the edge of the bench. It's up to you to exercise this hip thrust. Hit the bar. Let's go. Dig, dig. OK. Last set, hip thrust. All right. Five, four, three, two, one. Let's go, squad. This is literally a full PT session, this one. Forty minutes. Pushing forward again. Maximize the results. Keep this going. OK. Last exercise. Round one, bicep curls. Any variation you want. Pick any weight you want. Let's rev it out. Let's go. Eight to fifteen. Ten seconds. Good. That's a solid twenty minutes of work there. All right. Last set of these, then we're going to grab a quick drink and then get prepared for round number two, which is our high-intensity section. All right. Let's go. Ten seconds. Five, four, three, two, one. On rail. Quick drink. And let's get ready for our next set of exercises within round two. OK, warriors. It's time for round number two. This is where we up the intensity. It's a bodyweight-only surrogate twenty minutes, OK? So this is going to turn it into the forty-minute session. It's ten different exercises repeated in a surrogate. So you go through the ten and then repeat the ten again. It's still forty seconds of work and twenty seconds of rest. However, there is no rest range. It's as many reps as you can get within the forty seconds. You bring the intensity. You keep your form good. And you push forward throughout this session together. The first one is our squat. Jumping jacks like that, OK? We have a fifteen-second countdown. And let's get ready. We up the intensity here. It's going to be a mixture of tall body and core, OK? So no weights needed. Just your own body. We go in three, two, one. Squat jacks. So all out for forty. And then use the twenty for recovery. Try to squat down. If you can't get the squat, just do your jacks. Jumping jacks. Fifteen. Ten seconds. Five. Four. Three. Two. One. Twenty seconds recovery. Mountain climbers. OK, going across the body. OK, are we ready? Three. Two. One. Cross body mountain climbers. Let's go. Twenty seconds. Try to keep going. Ten minutes. Five. Four. Three. Two. One. OK, lying bike now. Leg raises. Up and down. Right. We go in three, two, one. Leg raises. Up and down. Ten seconds. Keep digging. Three. Two. One. Lovely. OK, we're in the push-ups next. Of course, you can drop onto your knees and perform that variation. It's entirely up to you. So, although we have the 20 seconds of rest, it's the 40 seconds of work that counts. You try to go as intense as you can. That's what's going to really make it an effective hit section of the workout. You can blast out as many reps in good form as you can. Fifteen seconds. Let's go. Five. Four. Three. Two. One. OK. Up onto our feet. We're going to do side diagonal lunges. OK, you can up the intestine. Down, good stretch. Up. Get the stretch in. OK. Now, if you're not feeling this section of the workout, you have to up the intestine. Bring as many reps as you can. Twenty seconds. Come on. Ten seconds. Let's go. Three. Two. One. Madison ball slams. Pretend you're picking up the Madison ball. Up. Jump. Slam. OK. Three. Two. One. Break. Pretend you're grabbing the Madison ball. Let's go. Fifteen. Beat the board. Five. Four. Three. Two. One. Level. OK. Line wide and around again. Two touches. Line wide. Legs up straight. Up. Touch the toes. Next section. Heart rate is up. Fifteen. Ten seconds. Let's try to keep going. Ten. Five. Four. Three. Two. One. OK. X burpees is next. You're burping it down. Bring the legs out like an X. Then coming up and in again. OK. It's the next section. Three. Two. One. Let's go. Legs out. Let's go. Come on. Stay on our feet. Let's keep the momentum. Let's keep moving. We've got ten seconds. Five. Four. Three. Two. Ah. Starting to fade in. Squat with punches. OK. Squat down. Punch. Squat. Punch. Keep the momentum. All right. Squat down. Let's go. Just makes it that more difficult after the strength section. Go on. Twenty seconds. Fifteen. Let's go. Ten. Five. Four. Three. Two. One. Right. All I want you to do now is window wipers. Legs going down to one side. Up. Down the other side. V taper. The lower part of the core. And then we're back into the ten exercises to finish off the workout. Ten seconds. Let's go. Five. Four. Three. Two. OK. This is it. The last ten minutes. We're back up. Going through that surrogate again. Are you ready? We're going three. Two. One. Ten minutes to finish. Let's go. Ten seconds. Come on. Five. Four. Three. Two. One. Lovely. Mind your fingers. Right. We went across the body in the first round. Or the first side of the surrogate. Now let's go straight down middle. OK. I'm struggling now. This is what it's all about in these real time workouts. You and I working out together. Alongside the rest of the squad. Let's go. Ten seconds. We're all in it together. Five. Four. Three. Two. Leg raises. OK. Let's go. Ready? We're going three. Two. One. Let's go. Up and down. We have got ten seconds. Keep the legs straight. Down and up. Five. Four. Three. Two. Right. We've got push-ups now next. Next squad. Focus on good form. Focus on good reps. Twenty seconds. Remember you can always drop down onto those knees if you need to. Five. Four. Three. Two. That's brilliant. OK. Side lunges. Right. How long have we got left? We have six minutes. We're all pushing forward together. So let's go. We're going three. Two. One. Side lunges. You can even twist around on the heel like that there. Just go easy now. Now make sure you're focusing on good form and a nice comfortable stretch. You don't want to overextend too much. Let's go. Five. Four. Three. Two. Right. Medicine ball slams. OK. What a workout. Now I'll be able to do a lot more of these like a complete strength session. Whatever you want, you let me know in the comments section below. This is what the studio is all about. Right. Three. Two. One. Let's go. Who would have thought we're telling you to throw a medicine ball would be so difficult at this stage. You don't have to do the jump. You don't want to stop. It's almost like a deadlift if I were actually coming down. Five. Four. Three. Two. One. Two touches. Four exercises. Remember. Right. Ten. Three. Two. One. Ten seconds. Let's go. Five. Four. Three. Two. Experience. Let's go. We got this. Easy work. It's all in the head. Let's keep pushing. Three minutes. This is a big session. But super effective. This is really going to help you push onward with your goals. Right. You ready? Experience. Let's go. Twenty seconds. Fifteen. Try to keep the form good now. Five. Four. Three. Two. One. Right. Squat punches. Okay. We're nearly there. Okay. You ready? Three. Two. One. Squat. Not squat. Not in it like that. Let's go. Fifteen seconds. Ten seconds. Go. Five. Four. Three. Two. One. Lovely. Right. We have window wipers to finish. Let's go. Three. Two. One. Window wipers. This is it, team. Give it all you've got. Focus on good form. Five. Four. Three. Two. One. There it is, squad. What a massive session. Incredible work. Please make sure to leave a comment below and let me know what you thought of this session, okay? Because I would absolutely love to hear your feedback on this one. And if you want more of these types of sessions, let me know. If you want more strength, forty minute sessions, or wherever it may be, let me know in the comment section. A massive well done. I'm going to give you a wee bit of an update now in the next clip of this video, but it's a massive session. I need to take a wee second to take a rest and chill out for a minute. Incredible work. As always, tag me in your stories. It's a pleasure being able to work out alongside with you.