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