WORKOUT #30
EQUIPMENT
YOUR BOD!
A PAIR OF DUMBBELLS
A BENCH OR CHAIR
TIME
20 MINS
REST
60 – 90 SECONDS BETWEEN ROUND
UPPER BODY
A1 ONE ARM ROW x 6
A2 BENT OVER ROW x 8
COMPLETE 4 ROUNDS
B1 BICEP CURLS x 8
B2 DIAMOND PUSH-UP x 6
B3 FRONT RAISE x 12
COMPLETE 4 ROUNDS
FINISHER
C1 SHOULDER TAPS x 10
C2 WALK OUTS x 8
C3 AROUND THE WORLD x 6
B4 HIGH PLANK x 20 – 30 SECONDS
COMPLETE AS MANY ROUNDS AS YOU CAN IN A 5 MINUTE TIME CAP
PART A
COMPLETE 4 ROUNDS OF THE BELOW EXERCISES
A1 - ONE ARM ROW
6 REPS
A2 - BENT OVER ROW
8 REPS
PART B
COMPLETE 4 ROUNDS OF THE BELOW EXERCISES
B1 - BICEP CURLS
8 REPS
B2 - DIAMOND PUSH-UP
6 REPS
KEEP YOUR ELBOWS TUCKED IN CLOSE TO YOUR LATS / POINTING TOWARDS YOUR TOES FOR THIS PUSH-UP.
KEEP YOUR ELBOWS TUCKED IN CLOSE TO YOUR LATS / POINTING TOWARDS YOUR TOES FOR THIS PUSH-UP.
B3 - FRONT RAISE
12 REPS
FINISHER
COMPLETE AS MANY ROUNDS AS YOU CAN IN 5 MINUTE TIME CAP
C1 - SHOULDER TAPS
10 REPS
C2 - WALK OUT
8 REPS
C3 - AROUND THE WORLD
6 REPS
C4 - HIGH PLANK HOLD
20 - 30 SECONDS