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

PART B

COMPLETE 4 ROUNDS OF THE BELOW EXERCISES