Complete 2-3 rounds of this circuit with 8-20lbs dumbbells…
12 One Arm Push Presses each side
12 Renegade Rows
12 Lunges each side
12 Reverse Flies
12 Squat Presses
12 Pull-Ups (or max if you can’t get 12)
12 Dead Lifts w Shrug
Lower Body Eliminator
Complete 60 seconds of each exercise. Take the last exercise away after each circuit until you’re left with only one minute of your first exercise.
Dead Lifts
Walking Lunges
Romanian Dead Lifts
Reverse Crunches
Plank Jacks
Dumbbell Squats
Scissor Kicks
:30 :30 :30
Go through each of these exercises performing 30 seconds of the full range of motion followed by 30 seconds of pulsing and 30 seconds of a static hold. Once you’ve made it through the circuit take a short rest and repeat the whole thing for a 30 minute workout.
Dumbbell Curls
Narrow Pushups
Shoulder Presses
Reverse Curls
Dips
Upright Rows
Triceps Kickbacks
Leg Lifts/Flutter Kicks/Hollow Hold
Shoulders Day!
Complete 4 sets of 10 of each of these tri-sets.
Plank-Ups/Plank Jacks/Mountain Climbers
Underhand Lateral Raises/Front Raises/Cross Body Front Raises
Shoulder Presses/Staggered Push-Ups/Burpees
Upright Rows/Overhead Shrugs/Reverse Flies
Killer Biceps Workout
This workout is as simple as follows:
7 exercises…7 reps…7 rounds!
HAMMER CURLS
INCLINE CURLS
LYING REVERSE BAND CURLS
CONCENTRATION CURLS
BARBELL BAND CURLS
PREACHER CURLS
REVERSE BARBELL CURLS