WORKOUT #10
EQUIPMENT
YOUR BOD!
A PAIR OF DUMBBELLS
TIME
20 – 30 MINS
REST
60 – 90 SECONDS BETWEEN ROUNDS
UPPER BODY + CORE CIRCUIT
A1 BENT OVER ROW x 12
A2 HAND RELEASE PUSH-UP x 6
A3 TOE REACH x 12
A4 ALT OVERHEAD PRESS x 12
A5 HALF BURPEE x 6
A6 HAMMER CURLS x 12
A7 MOUNTAIN CLIMBERS x 12 EACH SIDE
A8 TRICEP EXT x 12
A9 PLANK HOLD 30 SEC
A10 REVERSE FLY x 6 REPS
COMPLETE 4 – 6 ROUNDS
CIRCUIT
COMPLETE ONE EXERCISE AFTER THE OTHER UNTIL YOU HAVE DONE THEM ALL.
COMPLETE 4 - 6 ROUNDS
A1 - BENT OVER ROW
12 REPS
A2 - HAND RELEASE PUSH-UP
6 REPS
AT THE BOTTOM OF EACH PUSH-UP LAY DOWN FLAT AND REACH YOUR HANDS OUT TO THE SIDES THEN PUSH BACK UP.
AT THE BOTTOM OF EACH PUSH-UP LAY DOWN FLAT AND REACH YOUR HANDS OUT TO THE SIDES THEN PUSH BACK UP.
A3 - TOE REACH
12 REPS
A4 - ALTERNATING OH PRESS
12 REPS
ALTERNATE LEFT TO RIGHT OVERHEAD PRESS. YOU CAN DO THESE SEATED OR STANDING
ALTERNATE LEFT TO RIGHT OVERHEAD PRESS. YOU CAN DO THESE SEATED OR STANDING
A5 - BURPEE
6 REPS
A6 - HAMMER CURLS
12 REPS
A7 - MOUNTAIN CLIMBERS
12 REPS EACH SIDE
REACH OPPOSITE LEFT TO RIGHT KNEE TO ELBOW
REACH OPPOSITE LEFT TO RIGHT KNEE TO ELBOW
A8 - TRICEP EXTENSION
12 REPS
KEEP YOUR ELBOWS TUCKED IN CLOSE TO YOUR HEAD.
KEEP YOUR ELBOWS TUCKED IN CLOSE TO YOUR HEAD.
A9 - PLANK HOLD
30 SECONDS
A10 - REVERSE FLY
6 REPS
x 4 - 6 ROUNDS
x 4 - 6 ROUNDS