WORKOUT #8
EQUIPMENT
YOUR BOD!
A PAIR OF DUMBBELLS
TIME
20 MINS
REST
60 – 90 SECONDS BETWEEN ROUNDS
CONDITIONING
LADDER WORKOUT
START AT 4 REPS FOR EACH EXERCISE ADDING 2 REPS EACH ROUND. DO AS MANY ROUNDS AS YOU CAN IN A 20 MIN TIME CAP.
NO REST BETWEEN EXERCISES
AT THE END OF A ROUND REST FOR
30 – 60 SECONDS
A1 – JUMP SQUAT
A2 – FLOOR/BENCH CHEST PRESS
A3 – SUMO SQUATS
A4 – BENT OVER ROW
A5 – SHOULDER TAPS
A6 – DB DEADLIFT
A7 – AROUND THE WORLD
A8 – DB SWING
20 MIN TIME CAP
LADDER
20 MIN TIME CAP
A1 - JUMP SQUAT
START WITH 2 REPS, NEXT ROUND DO 4, THEN 6, THEN 8 ADDING 2 REPS AFTER EACH ROUND
A2 - FLOOR / BENCH CHEST PRESS
2, 4, ... ADDING 2 EACH ROUND
You can do this on the floor or on a bench. Push your chest up so that your shoulder blades are tucked in onto the bench.
You can do this on the floor or on a bench. Push your chest up so that your shoulder blades are tucked in onto the bench.
A3 - SUMO SQUATS
2, 4, ... ADDING 2 EACH ROUND
A4 - BENT OVER ROW
2, 4, ... ADDING 2 EACH ROUND
A5 - SHOULDER TAPS
2, 4, ... ADDING 2 EACH ROUND
A6 - DB DEADLIFT
2, 4, ... ADDING 2 EACH ROUND
A7 - AROUND THE WORLD
2, 4, ... ADDING 2 EACH ROUND
A8 - DB SWING
2, 4, ... ADDING 2 EACH ROUND
COMPLETE AS MANY ROUNDS AS YOU CAN ADDING 2 REPS AS YOU GO UP THE LADDER.
COMPLETE AS MANY ROUNDS AS YOU CAN ADDING 2 REPS AS YOU GO UP THE LADDER.