WORKOUT #17
EQUIPMENT
YOUR BOD!
A PAIR OF DUMBBELLS
A BENCH / CHAIR
TIME
20-30 MINS
REST
60 – 90 SECONDS BETWEEN ROUNDS
FULL BODY
A1 DEADLIFT x 8
A2 UPRIGHT ROW x 12
COMPLETE 4 ROUNDS
B1 SUMO SQUAT x 12
B2 ONE ARM ROW x 12 ES
B3 DB FROG PUMP x 20
B4 BENCH PUSH-UPS x 6-8
COMPLETE 4 ROUNDS
C1 KNEEL – STAND x 4 – 8
C2 LEG LIFT x 8
COMPLETE 4 ROUNDS
PART A
COMPLETE 4 ROUNDS OF ALL THE BELOW EXERCISES
A1 - DEADLIFT
8 REPS
A2 - UPRIGHT ROW
12 REPS
PART B
COMPLETE 4 ROUNDS OF ALL THE BELOW EXERCISES
B1 - SUMO SQUAT
12 REPS EACH SIDE
B2 - ONE ARM ROW
12 REPS EACH SIDE
SQUEEZE AND PAUSE AT THE TOP OF THE ROW
SQUEEZE AND PAUSE AT THE TOP OF THE ROW
B3 DB FROG PUMP
20 REPS
ADD A DB ONTOP OF THE HIPS FOR EXTRA WEIGHT AND INTENSITY
ADD A DB ONTOP OF THE HIPS FOR EXTRA WEIGHT AND INTENSITY
B4 - BENCH PUSH-UPS
6 - 8 REPS
PART C
COMPLETE 4 ROUNDS OF ALL THE BELOW EXERCISES
C1 - KNEEL TO STAND
4-8 REPS
C2 - LEG LIFT
8 REPS