Grab your dumbbells and let’s goooo 🔥
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🗓️ Resolute
🧠 FOCUS: Full Body Push
🕰️ TIME: 40 Minutes
📖 FORMAT:
Warm Up: 45s on / 15s off
Strength A: 45s on / 30s off (2 sets)
Strength B: 45s on / 30s off (2 sets)
Strength C: 45s on / 30s off (2 sets)
Flexy Finisher D: ~3 Minutes
🔨 EQUIPMENT:
Dumbbells (I used 5,12.5kg)
⌚️ THE PROGRAM:
00:00 INTRO
01:51 WARM UP:
Side Plank Shoulder Rotations
90/90 Hip Rotations
Crab Bridge
Cyclist Toe Squats
06:36 STRENGTH A:
RFE Split Squat
Alternating Arnold Press
Quadruped Scapular Push Up
16:51 STRENGTH B:
Natural Leg Extension
Upright Row
Assisted Tuck Up
24:51 STRENGTH C:
Close Grip Press
Long Lunge Hold
32:51 Flexy Finisher:
Couch Stretch Contract/Relax
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🔥 Most workouts online advertise themselves with hype words about burning fat or altering specific areas of the body. Not only is this misleading (body fat reduction happens *solely* through a calorific deficit; consuming less calories than you require to maintain your current weight over a long enough time horizon) it is ALSO ineffective and often damaging to your mental health and self esteem. I instead encourage a more empowering narrative around getting stronger and progressing your abilities and HOW YOU FEEL. This leads to better long term adherence to a healthier and more proactive lifestyle, which ironically makes you far more effective at achieving any aesthetic goals you may have had.
💪 Strength Training is in many ways ‘boring and repetitive’. I always encourage people to find ways of exercising they enjoy – nothing will help long term consistency more than enjoyment. Whilst I do my BEST to construct and deliver training that is both effective and somewhat interesting I’m quick to point out getting results is also pretty compelling, so chasing novelty or changing things too regularly can undermine making consistent progress.
📚 FREE TRAINING PROGRAMS:
Thrive Five 6 Week Daily Mobility:
The Infinity Program Full Body Workouts: https://www.youtube.com/playlist?list=PLiKYNSmPHfD2i1EEABD8ct0LQFNfqtPJM
Hero 4 Week Program: https://www.youtube.com/playlist?list=PLiKYNSmPHfD1miiwDych2dTQrk8lrv25N
Hero II 8 Week Program: https://www.youtube.com/playlist?list=PLiKYNSmPHfD32vWjNbqQ8rAJG4MxgQY5E
Cyberpump: https://www.youtube.com/playlist?list=PLiKYNSmPHfD3bs_M4hdXw4-DXCMOUSLJr
Cyberpump 2.0: https://www.youtube.com/playlist?list=PLiKYNSmPHfD2TxUMvWoOD4gLXtsA5-P-J
Kettlebell Workouts: https://www.youtube.com/playlist?list=PLiKYNSmPHfD3Dc8n3dJoQQuPOi-b_je35
Stretching & Mobility: https://www.youtube.com/playlist?list=PLiKYNSmPHfD3djG6O-1NWXi3rTEtFgA4B
💡 WHO AM I?
If we haven’t connected yet – Hey 👋 I’m Jasper, a personal trainer on a mission to bring the most effective and enjoyable workouts here on YouTube. Through these workouts I aim to empower you to feel your best, inside and out, so you can live life with confidence and strength.
#mobility #muscle #strength