Get Ripped at Home with Mitten Fitness!

Table of Contents

1. Introduction
2. Warm-up exercises
   1. Single Leg Upward Dog to Standing
   2. Shin Boxes and Forward Folds
   3. Scorpions
3. Strength Training
   1. Hollow Holds
   2. Side Planks
   3. Reverse Plank
4. Conditioning Workout
   1. Dumbbell Chief AMRAP
   2. Single Arm Dumbbell Hang Power Cleans
   3. Push-ups
   4. Air Squats
5. Cool-down
   1. Lizard Pose
   2. World's Greatest Stretch
   3. Straight Leg Hamstring Stretch
   4. Hip Flexor Stretch
6. Conclusion

Warm-up exercises

Before diving into your workout, it's essential to warm up your body to prevent injuries and increase performance. The warm-up consists of three rounds of three different movements.

Single Leg Upward Dog to Standing

Start in a plank position with one leg up. Lower yourself into an upward dog position, keeping your quad off the ground and the free leg up. Walk your hands back up to standing. Do three rounds of this movement.

Shin Boxes and Forward Folds

Assume a wider butterfly position with your legs. Fold your right knee over to make a box and lean forward over your left foot. Switch and bring your right leg back, left knee down, and lean forward over your right leg. Do three rounds of this movement, alternating sides.

Scorpions

Lie on your stomach with your arms extended just above 90 degrees. Bring your right leg over your body while turning, allowing the heel to hover behind you. You will feel a stretch in your front region and shoulders. Alternate sides, keeping the non-hovering leg straight underneath you. Do three rounds, three reps per side.

Strength Training

After warming up, it's time to focus on building strength. Perform the following movements as part of an imam (every minute on the minute) for 16 minutes.

Hollow Holds

For the first minute, hold a hollow position for 20 seconds. Get into a bold position, with your feet and hands up, pushing outwards. Engage your core and keep your body straight, with only your tailbone touching the ground.

Side Planks

For the second minute, hold a side plank on the left side for 40 seconds. Get on your left elbow, ensuring everything is stacked, and keep your legs and hips straight. To make it more challenging, you can do a starfish by raising your right leg and hand.

Reverse Plank

For the third minute, hold a reverse plank for 20 seconds. Your arms should be straight and firmly planted on the ground shoulder-width apart. Engage your shoulder blades and bridge your hips up, feeling the stretch in your hamstrings, glutes, and abs.

Side Planks (Right Side)

For the fourth minute, hold a side plank on the right side for 40 seconds. Push your obliques and abductors away from the ground to create a solid side plank. To increase the difficulty, do the starfish by raising your left leg and arm.

Continue rotating through these four movements until the 16-minute mark is reached. Take 1-minute rest in between each minute.

Conditioning Workout

Now it's time to challenge yourself with a conditioning workout. This is a dumbbell version of the classic "Chief" workout, performed in a series of five AMRAPs (as many rounds as possible) lasting three minutes each.

Single Arm Dumbbell Hang Power Cleans

In this movement, perform three hang power cleans with each arm. Start with the dumbbell hanging between your legs and clean it up to the hand position, keeping your elbow straight up. Switch arms and repeat.

Push-ups

Perform six push-ups, maintaining a solid plank position and lowering your chest to the ground. Keep your core engaged and ensure your body remains straight from shoulder to knee. If needed, modify by doing push-ups from your knees.

Air Squats

Complete nine air squats, assuming a squat stance, pushing your butt back, and lowering yourself down to parallel or below. Keep your midline stable throughout the movement.

Repeat these three movements within the three-minute AMRAP, trying to complete as many rounds as possible. Rest for one minute after each AMRAP, and then start another three-minute AMRAP with the same movements and rep scheme. Repeat this for a total of five rounds.

Cool-down

After an intense workout, it's crucial to cool down and stretch your muscles. The following cool-down routine focuses on flexibility and relaxation.

Lizard Pose

Perform the Lizard Pose for 30 seconds on each side. This pose involves getting into a lunge position with your hands on the ground and one foot placed outside of your hand. You can either hold the pose statically or perform dynamic stretches.

World's Greatest Stretch

Start in a plank position and bring your right foot to the outside of your right hand. Lift your right hand up and try to bring your right elbow to the ground. Hold this position for 30 seconds. Then, transition into a pigeon pose by bringing your right leg under and lowering yourself onto your elbows, if possible. Hold the pigeon pose for another 30 seconds.

Straight Leg Hamstring Stretch

Sit with one leg extended in front of you and reach for your toes, pulling them towards you. Hold this position for 30 seconds. If desired, you can perform dynamic stretches during this time.

Hip Flexor Stretch

To stretch your hip flexors, bring your right foot forward and push your hands towards the ceiling. Lean back slightly, feeling the stretch in your hip flexor. Hold this position for 30 seconds. Perform the same stretch on the opposite side.

Conclusion

Completing a proper warm-up, strength training, conditioning workout, and cool-down routine is essential for maximizing your fitness journey. Remember to listen to your body, modify exercises as needed, and stay consistent with your workouts. Keep pushing yourself and enjoy the process!

Highlights

• Warm-up exercises to prepare your body for the workout.
• Strength training to build core and upper body strength.
• Conditioning workout with dumbbells for cardiovascular endurance.
• Cool-down routine to stretch and relax your muscles.
• Consistency and listening to your body are crucial for progress.

FAQ

Q: Can beginners perform these workouts? A: Yes, beginners can perform these workouts by modifying the movements to match their fitness level. Start with lighter weights or bodyweight exercises and gradually increase the intensity as you progress.

Q: How many times a week should I do these workouts? A: It depends on your current fitness level and goals. Start with 2-3 times a week and adjust accordingly based on your recovery and progress. It's important to listen to your body and give yourself enough rest days.

Q: Can I substitute dumbbells with other equipment? A: Yes, you can substitute dumbbells with kettlebells, resistance bands, or other weighted objects of similar size and weight. Modify the movements accordingly to accommodate the equipment you have.

Q: What if I can't perform the full range of motion for a certain exercise? A: It's important to prioritize proper form and range of motion over quantity. If you can't perform a full range of motion, modify the exercise or reduce the weight until you can do so safely and effectively.

Q: How long should the cool-down routine be? A: The cool-down routine should be around 10-15 minutes, focusing on stretching the major muscle groups worked during the workout. Adjust the duration based on your preference and needs.