Rush Fit Workout George St. Pierre
Rush-Fit HOME Workout
Welcome to the George St. Pierre Workout Rush-Fit Workout. This workout can be done at home using just two 25lb Dumbbells.
Warm-up
Standing sprints 30 seconds
High Knees 30 seconds
Plank Burpees 30 seconds
Speed Push-ups 30 seconds
*rest 45 seconds*
Repeat 3x
Dumbell Squat to Shoulder Press- 15 reps
Bent Over Dumbell Wide Rows - 15 reps
Walking Dumbell Lunges - 16 reps (8/side)
*rest 45 seconds*
Repeat 3x
1 Leg Push-ups - 10 reps/side
Frontal Dumbell Swing - 15 reps/side ( use power from legs)
Bent Over Rows - 10 reps/side (elbows in)
*rest 45 seconds*
Repeat 3x
Shadow Box 30 seconds
Bent Over Power Rows, Alternating Arms 30 seconds
Bicep Curls 30 seconds
Repeat 3x
Weight Crunches 20 reps
Floor wipers (holding weights out for stabilization) 20 reps
Bicycles 50 reps
Repeat 3x
Stretch!
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After 45 minutes testosterone decreases dramatically and the stresshormone increaes.Taking shorter rest to move from exercise to exercise is more vitil to an increase of muscle density.
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The workout is broken down into five high intensity circuits designed to burn calories and simulate the intensity of a fight full-body exercises.
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