Dynamo Action Workout est 16 min

Oct
2013
10

posted by on Intensive Training Workouts - over 15 minutes

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This Dynamo action workout is a pyramid style workout. It is a full body workout that really targets the legs and abs. Pyramid workouts are when you decrease, or increase, the reps, weight or time for each round or exercise in a workout. For this action packed workout, it is the number of burpees done in each round that decreases. So keep in mind that although it is tough at the start,  it gets a lot easier towards the end. 

 

Dynamo action workout

 

Dynamo Action Workout

This is a time challenge workout.

Do 10 rounds of the following:

10 to 1 Dynamic Burpees
10 Dynamic Squats
10 Double Crunches

In the 1st round do 10 burpees, and then in each subsequent round do one less burpee. In the 2nd round do 9 burpees, in the 3rd round do 8 burpees and so on down to 1 burpee.

Do 10 squats and 10 crunches in each round.

 

My time

This workout took me 16 minutes.
It took approx. 1:45 minutes each for the 1st 3 rounds, and I took a little break between each. Rounds 4 to 10 (7 burpees down to 1) took just over 10 minutes.

 

Exercise Descriptions

Dynamic Burpees

 

Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, then jump legs out wide as you do push up and jump them back in as you come up from push up, jump legs back in and jump up in the air.

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Dynamic Squats

 

From standing, jump legs out and squat down simultaneously touching ground with fingers while in squat, then jump feet back in and stand up. 

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Double Crunches

 

Laying on ground, bring both knees and chest up to center then release and extend body, with torso and legs both extended but still off ground, arms are held outstretched along sides of body parallel to ground and stay in this position throughout movement. Repeat bringing both knees and upper body in and extending both back out.

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Exercise Posts and Videos

Click on the links below to see exactly how to do the exercise.

Dynamic Burpees – post has a jumping jack at the end. I just jumped up at the end, as in a regular burpee, but you could do the jumping jack if you prefer. Wink
10 Dynamic Squats
10 Double Crunches

 

Have a great workout!

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