WORKOUT #17
EQUIPMENT
YOUR BOD!
A PAIR OF DUMBBELLS
TIME
30 – 40 MINS
REST
60 – 90 SECONDS BETWEEN ROUNDS
FULL BODY
A1 DEADLIFT x 8
A2 SEATED OH PRESS x 12
COMPLETE 4 ROUNDS
B1 DB SUMO SQUAT x 12
B2 ONE ARM ROW x 12 ES
B3 DB FROG PUMP x 20
B4 HR PUSH-UPS x 6-8
COMPLETE 4 ROUNDS
C1 WALK OUT x 6
C2 LEG LOWERS x 8
C3 MOUNTAIN CLIMBERS x 20
COMPLETE 4 ROUNDS
PART A
COMPLETE 4 ROUNDS OF ALL THE BELOW EXERCISES
A1 - DEADLIFT
8 REPS
A2 - OH PRESS
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 HAND RELEASE PUSH-UP
6 - 8 REPS
AT THE BOTTOM OF THE PUSH-UP LIFT YOUR HANDS OFF THE FLOOR BEFORE PUSHING BACK UP TO HIGH PLANK
AT THE BOTTOM OF THE PUSH-UP LIFT YOUR HANDS OFF THE FLOOR BEFORE PUSHING BACK UP TO HIGH PLANK
PART C
COMPLETE 4 ROUNDS OF ALL THE BELOW EXERCISES
C1 - WALK OUTS
6 REPS
C2 - LEG LOWERS
8 REPS
ENSURE YOU MAINTAIN A FLAT BACK. DRAW YOUR BELLY BUTTON IN AND KEEP YOUR LOWER BACK IN CONTACT WITH THE FLOOR AS YOU LOWER YOUR LEGS
ENSURE YOU MAINTAIN A FLAT BACK. DRAW YOUR BELLY BUTTON IN AND KEEP YOUR LOWER BACK IN CONTACT WITH THE FLOOR AS YOU LOWER YOUR LEGS
C3 - MOUNTAIN CLIMBERS
20 REPS
MAKE IT A FAST MOVEMENT! SMASH OUT THE REPS AND ADD 10 MORE REPS EACH ROUND IF YOU WANT A CHALLENGE
MAKE IT A FAST MOVEMENT! SMASH OUT THE REPS AND ADD 10 MORE REPS EACH ROUND IF YOU WANT A CHALLENGE