In this video we are going to go through a high intensity strength training workout. This workout is not designed for beginners or people who are relatively new to fitness.
This workout is designed for athletes or anyone who is at a higher level of fitness. You are going to need dumbbells, a platform to jump onto, and a medicine ball.
And for all of these exercises, use lighter weights, no where near your maximum lifting abilities. This workout is going to be done in a circuit style of training to keep your
heart rate elevated. So, 3 circuits of 3 exercises in group 1, 3 circuits of 3 exercises in group 2 and 3 circuits of 4 exercises in group 3. All right, lets roll.
The first exercise is a faster paced dumbbell chest press. Using lighter dumbbells, push the dumbbells upwards in a faster motion, and then lower them at a slower pace.
Once you have gotten the movement down, you can perform the exercise with your legs up to get some core engagement. 10 to 15 reps for this exercise,
and this exercise targets your chest, triceps and shoulders. Once you have finished the chest press, with little to no rest go into the next exercise, which is box jumps.
Explode up onto the platform, keep a short landing pause, then jump back down, and continue this pattern for 8 to 10 jumps and this exercise targets your legs. Again,
little to no rest and move to the next exercise which is split stance twisting arm curls. Start with your left leg forward and hold lighter dumbbells at your sides with palms
facing in. In a faster paced motion, curl the dumbbells up twisting at your wrists so your palms face your shoulders at the top of the movement. Then lower the
dumbbells down at a very slow pace to the starting position. Do 5 reps with your left leg forward, and 5 reps with your right leg forward and this exercise targets your
biceps and legs and also requires balance and coordination. Take a short 1 to 2 minute break and repeat these 3 exercises, then another short 1
to 2 minute break and repeat the exercises 1 last time. And that completes circuit number 1. For circuit number 2 we are going to start with dumbbell low to high
squat rotations. From a standing position have a slight bend at the knees and hold the dumbbell with both hands in front of you. Start by slowly bending down
and rotating your upper body to your right, bringing the dumbbell down and to your side, then at a much faster rate, rotate your body in the opposite direction, to your left,
while standing back up, bringing the dumbbell up above your head on the opposite side of your body. Then rotate again slowly bringing the dumbbell back down
and continue this movement. Once you have finished right to left low to high switch around and go left to right low to high. 10 reps in each way, and this exercise will work
your core, legs and shoulders. Little to no rest and then on to single leg rows while holding onto something. Start by holding onto something with your left hand,
and stand on your right leg with your left leg slightly off the ground, or your toes touching the ground, bend over at the hip to a position that is comfortable for your
range of motion, have a bend at the knee and hold a lighter dumbbell with your right hand, palm facing in below your torso, with a straight back. From this position,
with a faster pace, pull the dumbbell up toward your torso and then with a slow pace return to the starting position. Once you have finished a set on your right side,
switch around and do the same for the left side. This exercise will target your back, and you will get some glute and leg engagement as well. 10 reps on each side
of your body. Little to no rest and then on to explosive lateral move pushups. For this exercise, perform an explosive pushup off the ground, but switch moving from
left to right and right to left as you push off the ground. 10 to 12 reps and this exercise targets your chest, triceps and shoulders. Take a short 1 to 2 minute break and repeat
these 3 exercises, then another short 1 to 2 minute break and repeat the exercises 1 last time. And that completes circuit number 2. For circuit number 3 we are going to
start with a heel raise to a shrug. From a standing position, holding dumbbells at your sides, raise up onto your toes, pause for a second and then shrug your shoulders up
pause for a second and then shoulders down, and back down to flat footed position. 10 reps, and this exercise targets your upper back and your calves. Little to
no rest and then on to single leg dumbbell touches. Start by standing on your right leg with a slight bend at the knee, and with your right hand, hold a dumbbell on its end
with your fingers. From this position, bend over at the waist lowering the dumbbell till it touches the ground. Then up to the starting position. Once you have finished a set
on your right side, switch around and do the same for the left side. 10 reps on each side of your body, and this exercise targets your legs, grip strength and also requires
balance and coordination. Little to no rest and then on to dumbbell jackknives. Lying on the ground, with your legs extended and your arms extended above your head,
hold a dumbbell with both hands. From this position, raise your legs and shoulders off the ground, bringing the dumbbell up toward your legs in an semi circular motion,
to a place where they almost touch, then back down to the starting position. 10 to 15 reps, and this exercise targets your core. Little to no rest and then on to medicine
ball slams. For this exercise we are going to do 5 slams to the left, 5 slams to the right and 5 slams to the center. From a standing position with a slight bend at the
knees, holding the ball on its sides, you rotate your shoulders and torso to your right, bringing the ball up in a circular motion above your head, then rotate to your left
and slam the ball to your left side. Keep your hands alert and catch the ball as it rebounds back to you. Once you have finished slamming to the left, use the same
process and slam to your right. Then front slams by raising the ball up over your head and slamming it in front of you, again, hands alert for the rebound. This exercise
targets your hips, glutes, arms and core. Take a short 1 to 2 minute break and repeat these 4 exercises, then another short 1 to 2 minute break and repeat the exercises
1 last time. And that completes circuit number 3. Alright my friends, hopefully you got something out of this video, if not, if you feel this video is an absolute and
utter piece of trash you can always Boom. Pound that thumbs down and give me some immediate punishment for wasting your precious time. If however you feel
this video was maybe average, or maybe even slightly above average, in that case, I do have more videos right
there that you might have an interest in, till next time, I am outta here.