5 Higher Physique and Core Strikes to Assist You Construct Critical Power


The workout below is for day 22 of Just Enough Workout, a four-week workout plan. Today’s routine is pretty good on its own, but you can also check out the full schedule here or browse the schedule here. If you would like to sign up to receive daily emails featuring these workouts, you can do so here.

You have reached week 4! That means you’re in the final workouts of this program – and we hope you already feel stronger, accomplished and maybe even a little more energized? Only five more workouts stand between you and the absolute glory of the workout program. So let’s get started!

Today’s routine includes the hello, which is a stellar core exercise in itself, and can also help you prepare for the deadlift. Like deadlifts, the hello uses a hip hinge, and you should feel your hamstrings (the back of your thighs), glutes, and back engage as you complete this movement. A few helpful notes to keep in mind: When you’re at the bottom of this exercise (leaning forward), engage your core and think about your back being so flat you could balance a glass of water on it. As you stand up, remember that this exercise is not a « bend and snap ». If it feels more like a dance move than a muscle-building move, slow down and focus on using your glutes and hamstrings to “bring” your body back into an upright position.

Grab your set of medium-sized dumbbells (8-20 pounds) if you’re going the Just a Little More route, do a five-minute warm-up, then start below!

Directions of movement just enough:

  • Complete each exercise for 30 seconds, then rest for 30 seconds.
  • After completing all three exercises, rest for up to 60 seconds. It’s 1 round.
  • Perform 2 to 3 rounds.

Just enough movement exercises:

  • hello body weight
  • bodyweight russian twist
  • IYT increase leaning to body weight

Just a few more movement directions:

Perform each exercise for the work/rest interval you have chosen:

  • 30 seconds on, 30 seconds off
  • 40 seconds on, 20 seconds off
  • 50 seconds on, 10 seconds off

After all your exercises are done, rest for up to 60 seconds. It’s 1 round. Complete 3-5 rounds.

Just a few more movement exercises:

  • Hello (Medium Dumbbell Set)
  • One-Arm Row (Left Side, Medium Dumbbell Set)
  • Russian Twist (Medium Dumbbell Set)
  • One-Arm Row (Right Side, Medium Dumbbell Set)
  • IYT increase leaning to body weight

Exercise guidelines:

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