WORKOUT #6
EQUIPMENT
YOUR BOD!
A PAIR OF DUMBBELLS
TIME
20 – 40 MINS
REST
60 – 90 SECONDS BETWEEN ROUNDS
UPPER BODY + CORE
A1 SUPERMAN PAUSE x 10
A2 PLANK HOLD x 30 SECONDS
COMPLETE 2 ROUNDS
B1 ONE ARM ROW x 10
B2 UPRIGHT ROW x 10
B3 MOUNTAIN CLIMBERS x 20
B4 INCLINE FLOOR CHEST PRESS x 8
B5 TRICEP OVERHEAD EXTENSION x 8
B6 JACKNIFES x 8
COMPLETE 4 ROUNDS
C1 CURL TO PRESS x 16
C2 CRUNCH HOLD x 20 SECONDS
COMPLETE 3 ROUNDS
PART A
COMPLETE 2 ROUNDS OF ALL THE BELOW EXERCISES
A1 - SUPERMAN PAUSE
10 REPS
Pause at the top and hold for 2-3 seconds before lowering to the floor.
Pause at the top and hold for 2-3 seconds before lowering to the floor.
A2 - PLANK HOLD
30 SECOND HOLD
PART B
COMPLETE 4 ROUNDS OF ALL THE BELOW EXERCISES
B1 - ONE ARM ROW
10 REPS EACH SIDE
B2 - UPRIGHT ROW
10 REPS
B3 - MOUNTAIN CLIMBERS
20 REPS
Reach your opposite knee to opposite elbow alternating left to right knee.
Reach your opposite knee to opposite elbow alternating left to right knee.
B4 - INCLINE FLOOR CHEST PRESS
20 REPS
B5 - TRICEP OVERHEAD EXTENSION
8 REPS
B6 - JACKNIFES
8 REPS
PART C
COMPLETE 3 ROUNDS OF ALL THE BELOW EXERCISES
C1 - CURL TO PRESS
16 REPS
C2 - CRUNCH HOLD
20 SEC HOLD