WORKOUT #22
EQUIPMENT
YOUR BOD!
A PAIR OF DUMBBELLS
A BENCH OR CHAIR
TIME
20 – 40 MINS
REST
60 – 90 SECONDS BETWEEN ROUNDS
UPPER BODY + CORE
A1 SEATED OVERHEAD PRESS x 12 EACH SIDE
A2 FLAT BENCH PRESS x 12
A3 ONE ARM ROW x 12 EACH SIDE
A4 SHOULDER TAPS x 20
A5 PLANK HOLD 30 – 60 SECONDS
COMPLETE 5 ROUNDS
B1 BICEP CURL x 8
B2 HEEL TAPS x 20
B3 BENCH DIPS x 8
B4 MOUNTAIN CLIMBERS x 20
COMPLETE 4 ROUNDS
PART A
COMPLETE 5 ROUNDS OF THE BELOW EXERCISES
A1 - SEATED OVERHEAD PRESS
12 REPS EACH SIDE
A2 - FLAT BENCH PRESS
12 REPS
A3 - ONE ARM ROW
12 REPS EACH SIDE
A4 - SHOULDER TAPS
20 REPS
ALTERNATE TAPPING LEFT TO RIGHT SHOULDERS
ALTERNATE TAPPING LEFT TO RIGHT SHOULDERS
A5 - PLANK HOLD
30 - 60 SECONDS
PART B
COMPLETE 4 ROUNDS OF THE BELOW EXERCISES
B1 - BICEP CURL
8 REPS
B2 - HEEL TAPS
20 REPS
B3 - BENCH DIPS
8 REPS
KEEP YOUR BAC CLOSE TO THE BENCH AND YOUR ELBOWS PARALLEL.
KEEP YOUR BAC CLOSE TO THE BENCH AND YOUR ELBOWS PARALLEL.
B4 - MOUNTAIN CLIMBERS
20 REPS
REACH OPPOSITE KNEE TO ELBOW FAST.
REACH OPPOSITE KNEE TO ELBOW FAST.