Intense 20 Minute At Home Workout with Dumbbells | Shoulders, Triceps, Abs & Cardio HIIT!
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- Опубліковано 11 жов 2023
- Intense HIIT 20 minute dumbbell home workout for shoulders, triceps, abs & cardio! 💪🏻👽
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Official Anabolic Aliens video of: Intense 20 Minute At Home Workout with Dumbbells | Shoulders, Triceps, Abs & Cardio HIIT!
This follow along intense 20 minute dumbbell workout at home utilizes HIIT circuits to target and train your shoulders, triceps and abs 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 shoulders, triceps and ab muscles right at home with only dumbbells! No limits Aliens 🛸
Full Workout Circuit Exercises:
Circuit 1 - 2:46
1. Side Fronts
2. Standing Overhead Twisting Extension
3. Arnold Press
4. Close Grip Bench
5. Sky Touches
6. Mountain Climbers
Circuit 2 - 9:02
1. Y & Fronts
2. Triple Threat Kickbacks
3. Bent Arm Lateral Raise
4. Psycho Crunch Pulses
5. Alternating Hold Reverse Fly
Circuit 3 - 14:37
1. Close Grip Skullcrusher
2. Side Slicers
3. Standing Mountain Climbers
4. Shoulder Press
Circuit 4 - 19:32
1. Pike Push-Up
2. Triangle Push-Up
3. Close In Outs
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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!!!
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#DumbbellWorkout #HomeWorkout #20MinuteWorkout
*Grab your dumbbells & train shoulders, triceps, abs & 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/3FdBWnh
Download My Exerprise Workout Meal Planner App FREE - bit.ly/46KpabQ
Online Coaching/Shop/Join the Invasion/Blogs - www.anabolicaliens.com
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Man idk how you do it but it's like you never leave beast mode. Haven't seen anyone else so consistent for so long
The fire never runs out when it’s fueled by passion man! No limits 💪🏻👽
jungle juice
Great work out, started working out in April haven’t stopped since. Buying a set of weights instead of easter eggs was the best decision. I have started to put on muscle all thanks to these work out videos. This one really burnt me out and I can’t wait for my next work out session.
My favorite workout so far of this 20 minute series has been the leg day! I'll be testing out this new routine tomorrow 💪
Hell yeah, that leg day sesh was killer! I hope you love this routine too. Keep up your hard work and thank you for your support 💪🏻👽
Love it, I thought I was the only one that pumped myself up out loud.
Let’s Get It! 🎉
Hahaha you are definitely not alone! Gotta yell at those inner demons to defeat them and finish strong 💪🏻👽
🔥🔥🔥🔥🔥🔥🔥🙌🏾💪🏾👽 thank you!!
Thank you, brother appreciate you ❤
Hi Mike, I have been following your workout for 2 weeks, thanks for sharing you workout.
I feel like my shoulder are less developed and I am not able to perform certain exercises from this video. Should I keep using your series or switch to your 5 minute intense workout series?
I'ma gonna try this let's go love your videos brother 💯
Get them gains! Thank you for your support. Many more vids to come 💪🏻👽
Can’t wait to feel the burn
Aww yeahhhh! Let’s get it 🔥💪🏻👽
What should be dumbbells weight?
I can't even find this workout on the app when I select all the certain muscles I want to work on
🤩 look @ that thumbnail hair tho!
What the weight of those duumbles pls reply
Skip to 2:40 for workout
saya merasakan otot kontraksi berkeringat, itu berat dumbbel berapa kilo? atau pound?
can barely do 5 5 minutes intense no shot im doing 20