WORKOUT #32
EQUIPMENT
YOUR BOD!
A PAIR OF DUMBBELLS
TIME
20 MINS
REST
A LITTLE AFTER EACH EXERCISE OR AT THE END OF EACH ROUND
CONDITIONING
COMPLETE 4 – 6 ROUNDS OF THE BELOW EXERCISES WITH LITTLE REST BETWEEN. REST AT THE END OF EACH ROUND IF YOU NEED.
10 DB SQUATS
15 KB SWINGS
10 BENT OVER ROW
20 MOUNTAIN CLIMBERS
10 PUSH-UPS
25 SHOULDER TAPS
10 CURL PRESS
30 SEC WALL SIT
CONDITIONING
COMPLETE ALL OF THE BELOW EXERCISES FOR 4 - 6 ROUNDS
10 DB SQUATS
KEEP THE DUMBELLS LOCKED INTO THE SHOULDERS AS YOU SQUAT DOWN TO THE GROUND.
15 KB SWINGS
DRIVE THROUGH THE HIPS AND SQUEEZE YOUR GLUTES AT THE TOP OF THE SWING
10 BENT OVER ROW
KEEP THE DUMBELLS CLOSE TO THE SIDE OF THE BODY AND SQUEEZE AT THE TOP OF THE REP AS THE DUMBELLS LIFT UP.
20 MOUNTAIN CLIMBERS
LIFT THE FEET OFF THE GROUND AND CRUNCH THE KNEE UP HIGH TO THE OPPOSING ELBOW AND ALTERNATE.
10 PUSH-UPS
KEEP THE ELBOWS TUCKED IN ON A 45 DEGREE ANGLE AND BRING THE CHEST AND HIPS TO THE GROUND AT THE SAME TIME.
25 SHOULDER TAPS
LIFT ONE HAND OFF THE GROUND IN A HIGH PLANK POSITION. TAP THE OPPOSITE SHOULDER WHILST MAINTAINING A STRONG AND STABLE PLANK, ALTERNATE AND REPEAT.
10 CURL PRESS
COMPLETE A BICEP CURL AND LIFT THE DUMBELLS STRAIGHT INTO AN OVERHEAD PRESS.
30 SECOND WALL SIT
PRESS YOUR BACK INTO THE WALL WITH YOUR LEGS IN A 90 DEGREE ANGLE, HOLD FOR 30 SECONDS.