WORKOUT 22 WORKOUT #22 EQUIPMENTYOUR BOD!A PAIR OF DUMBBELLS A BENCH OR CHAIRTIME20 – 40 MINSREST60 – 90 SECONDS BETWEEN ROUNDS UPPER BODY + COREA1 SEATED OVERHEAD PRESS x 12 EACH SIDEA2 FLAT BENCH PRESS x 12A3 ONE ARM ROW x 12 EACH SIDEA4 SHOULDER TAPS x 20A5 PLANK HOLD 30 – 60 SECONDSCOMPLETE 5 ROUNDS B1 BICEP CURL x 8B2 HEEL TAPS x 20B3 BENCH DIPS x 8 B4 MOUNTAIN CLIMBERS x 20COMPLETE 4 ROUNDS PART A COMPLETE 5 ROUNDS OF THE BELOW EXERCISES A1 - SEATED OVERHEAD PRESS12 REPS EACH SIDE A2 - FLAT BENCH PRESS12 REPS A3 - ONE ARM ROW12 REPS EACH SIDE A4 - SHOULDER TAPS20 REPSALTERNATE TAPPING LEFT TO RIGHT SHOULDERS A5 - PLANK HOLD30 - 60 SECONDS PART B COMPLETE 4 ROUNDS OF THE BELOW EXERCISES B1 - BICEP CURL8 REPS B2 - HEEL TAPS20 REPS B3 - BENCH DIPS8 REPSKEEP YOUR BAC CLOSE TO THE BENCH AND YOUR ELBOWS PARALLEL. B4 - MOUNTAIN CLIMBERS20 REPS REACH OPPOSITE KNEE TO ELBOW FAST. WORKOUT #23 WORKOUT #21