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15min Xtreme Full Body Home Workout

Hi Everyone!

In this home workout I have really pulled out all the stops and combined 5 powerful COMBO exercises to create one heck of a fat burning workout. Using just 5 big full body movements you will train everything, from quads to shoulders.

The best part is that this workout has the so called Afterburn effect build in so you will continue to burn fat and calories long after your workout is done. This home workout is also scalable so you can repeat the 5 movements to do a 15 minute or a 30 minute workout depending on your goals and time available.

Let’s quickly look at the workout structure.

Workout Structure

Row & Deadlift 2 x ( 20sec x 10sec )

Lunge & Hammer Curl 2 x ( 20sec x 10sec )

Squat & Press 2 x ( 20sec x 10sec )

Lunge & Extensions 2 x ( 20sec x 10sec )

Walkout & Push 2 x ( 20sec x 10sec )

X 4

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Comments

  1. Shyan
    October 27, 2011
    11:18 am

    Hey Peter,

    I’ve noticed that I can’t use nearly as much weight when I’m combining two moves compared to when I do the moves by themselves. For example, I can lift much more weight when I’m doing just a military press than when I do a squat press (or dumbbell thrusters, as they are sometimes called). Also, my shoulders fail before I feel any real burn in my quads. And when I combine lunges with hammer curls, my biceps get fatigued long before my legs. I suspect if I try to go to failure doing lunges with the kind of weight I use for curls, I will reach cardiovascular failure before muscular failure is anywhere even near.

    Basically, I’ve found it very hard to provide the major muscles with maximal stimulation when doing combination moves. Do you know of any way to get around this problem?

    Thanks,
    Shyan

  2. peter
    October 29, 2011
    1:29 pm

    Your goal with these kind of exercises is not to train your biceps or shoulder for example to grow bigger, it is to involve as many muscle at one time as possible to burn as many calories as you can. So if you do lunges and you can’t continue to do hammers curls for the full 20seconds ( Not failure ) then just use a lighter weight. The same for any of the other combo exercises.

  3. Linda
    November 23, 2011
    8:26 pm

    Just an observation in ur video- alot of the movement is driven by momentum- if one had to slow the work out down, you would use more stabilizers and work with resistance.

    I think in the video one needs to add that u need Allot more lat activation when working shoulders otherwise u will develops trap spasms.

    The squat with lifts going up, you will damage ur knees if you jump Into that lift using such heavy weight- I would rather push less weight and save my knee by slowly extending without jumping and locking.

    Thank you however for sharing your work out I do think it well thought of and people will benefit!

  4. peter
    November 23, 2011
    9:56 pm

    Hi Linda, thank you for your feedback. It is not really that moment driven as you need to break each combo exercises up into two sections and if you use correct technique and control there will be no actual momentum taking or helping you through the movements other than your muscle working to do so. As far as the squat movement, there is no jumping involved and your feet should never leave the ground. It is just a push all the way to the top. Have a look at all the exercises again, use weights that works for you and do each exercise slowly but with a good pace as we want to get your heart rate up nice and high and give you a good workout. If you do things to slow that won’t happen.

  5. nicklas
    February 15, 2012
    9:20 pm

    do you need to warm up before doing this exercise and if yes, can you recommend a good warm up? – thanks!

  6. peter
    February 15, 2012
    9:38 pm

    You need to warm-up before any wokrout. Search my site for PRE Workout and you will find a great video showing you how to warm-up.

  7. nicklas
    February 16, 2012
    1:36 pm

    thanks, but i am unable to find the video.. do you have a link?

  8. anmmm
    February 24, 2012
    5:49 pm

    Hi,
    I am not sure if is this somewhere written or said, but how often it should be trained , four times a week . Sorry for gramatic mistakes , i am not from english speaking country

  9. peter
    February 29, 2012
    5:30 pm

    2 to 4 times per week.

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