Remember these guys from Tuesday??? Yeah, pretty hard to forget this killer couple. They're #bodgoals and #squadgoals for sure.
Today I've got a workout from Ethan though. This is his 20 minute version of a full body gym workout and it is killer.
20 Min Full Body
3 sets 8-12 reps 10 sec. rest in between sets
HIIT High Intensity Interval Training
1. Dumbbell Curls
Sit up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position. Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps.
2. Lateral Raises
Grasp dumbbells in front of thighs with elbows slightly bent. Bend over slightly with hips and knees bent slightly. Execution. Raise ...
3. Leg Raises (Abs)
The leg raise is the perfect exercise for the somewhat neglected lower abdominals and hip flexors. Regular performance of leg raises can help to strengthen the lower back and therefore reduce the risk of injuries. Bend your knees and raise your legs. Slowly bring back down.
4. Back Extensions
Lower Back. Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction. Extend down and then back up to complete rep.
5. Shoulder Shrugs
The lifter stands erect, hands about shoulder width apart, and raises the shoulders as high as possible, and then lowers them, while not bending the elbows, or moving the body at all. Squeeze your shoulders at the top of the rep.
6. Tricep Rope Pulldowns
Attach a rope to a cable and grab with a neutral grip (palms facing each other). Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. Extend down.
7. Straight Arm Pulldowns
While keeping the arms straight, pull the bar down by contracting the lats until your hands are next to the side of the thighs.
8. Pull Ups
A pull-up is an upper-body compound pulling exercise. Although it can be performed with any grip, a pull-up performed with a palms-forward position is considered a standard pull up. Pull yourself up to the bar.
9. Seated Cable Rows
Lean over as you keep the natural alignment of your back and grab the V-bar handles. With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. Pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Hold that contraction for a second and slowly go back to the original position while breathing in.
10. Lat Pulldowns
The lat pulldown is a basic upper body strength exercise that targets the upper back. The exercise also improves stability in the lower back and core. Sit at a lat pulldown station and grab the bar with an overhand grip that's just beyond shoulder width.
After seeing Jess and Ethan in action, its totally #fitnesscouplegoals. They're freaking bomb, right?
Don't forget to check out E on instagram @ross_fit4
Seriously. These guys are the bomb, be sure to give them some love! If you have any questions, they would be more than happy to chat with you :)
I'm a college-grad, certified group fitness instructor and certified personal trainer looking to get my healthy to the next level. I hope you can find a little something here that will help you on your journey too.