Duration: 20 minutes
| Exercise | Rounds | Repetitions |
|---|---|---|
| Pullups | 3 | 5-8 |
| Dips | 3 | 5-8 |
| Rest 30 Seconds Repeat | ||
| Seated Rows | 3 | 8-12 |
| Dumbbell Chest Press | 3 | 15 |
| Rest 30 Seconds Repeat | ||
| Lat Pull Down | 3 | 8-12 |
| Dumbbell | 3 | 8-12 |
| Rest 30 Seconds Repeat | ||
| W Dumbbell Curls | 3 | 8-12 |
| Alternating Static Curls | 3 | 15 |
| Rest 30 Seconds Repeat | ||
Notes*
If you have left over time hope on a bike and get a good cadence going for your remaining minutes.
When a workout says bicep curl you can get creative and do any kind of bicep curl just make sure you do a curl. This same statement goes with any movement as long as you are doing the movement you can try different machines and exercise.
Remember you can do the same workouts each week over and over and still have results… if it seems like it is getting easier which it will over time as your endurance and strength increase you can increase the weight, intensity, or repetitions. Quality over quantity is important.
Add this challenge on to the end of your workout … Can you do it 3 times?
3 pushups and 1 tuck jump
6 pushups and 2 tuck jumps
9 pushups and 3 tuck jumps
12 pushups and 4 tuck jumps
