WORKOUT #6
EQUIPMENT
YOUR BOD!
A PAIR OF DUMBBELLS
TIME
20 – 40 MINS
REST
60 – 90 SECONDS BETWEEN ROUNDS
UPPER BODY
A1 ARNOLD PRESS x 8
A2 PENDLAY ROW x 10
COMPLETE 4 ROUNDS
B1 CURL PRESS x 8 – 10
B2 PUSH-UPS ECCENTRIC x 6
B3 UPRIGHT ROW x 14
B4 REVERSE FLY x 10
B5 LATERAL RAISE x 8
COMPLETE 3 – 4 ROUNDS
***CORE CHALLENGE***
COMPLETE 30 SECONDS FOR EACH EXERCISE
TOE REACH, CRUNCHES, MOUNTAIN CLIMBERS, SHOULDER TAPS, PLANK
PART A
COMPLETE 4 ROUNDS OF ALL THE BELOW EXERCISES
A1 - ARNOLD PRESS
8 REPS
A2 - PENDLAY ROW
10 REPS
PART B
COMPLETE 4 ROUNDS OF ALL THE BELOW EXERCISES
B1 - CURL PRESS
8 - 10 REPS
B2 - PUSH-UPS ECCENTRIC
6 REPS
ON THE DOWN TO THE GROUND PHASE OF THE PUSH-UP YOU TAKE 3 SECONDS THEN PUSH-UP FAST TO HIGH PLANK. DOWN SLOWN, UP FAST
ON THE DOWN TO THE GROUND PHASE OF THE PUSH-UP YOU TAKE 3 SECONDS THEN PUSH-UP FAST TO HIGH PLANK. DOWN SLOWN, UP FAST
B3 - UPRIGHT ROW
14 REPS
B4 - REVERSE FLY
10 REPS
B5 - LATERAL RAISE
8 REPS
CORE CHALLENGE
COMPLETE 30 SECONDS FOR EACH EXERCISES
CORE CHALLENGE
TOE REACH
30 SECONDS FOR EACH EXERCISE
CORE CHALLENGE
CRUNCHES
30 SECONDS FOR EACH EXERCISE
CORE CHALLENGE
MOUNTAIN CLIMBERS
30 SECONDS FOR EACH EXERCISE
CORE CHALLENGE
SHOULDER TAPS
30 SECONDS FOR EACH EXERCISE
CORE CHALLENGE
PLANK
30 SECONDS FOR EACH EXERCISE