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Round 1 30-45 second Mountain Climbers 12-15 Hammer Curl to Shoulder Press 12-15 Chest Flys Round 2 12-15 Wide Bent Over Rows 12 ea Arm Superman Planks 12-15 Tricep Dips Round 3 Max out Push-ups (start on feet) 15 ea way Russian Twist 12-15 Reverse Flys Repeat 3x!
Round 1 1 minute Plank Walk Outs (push up option) 12 of each Chest Press to Chest Flys 15 ea arm One Arm Rows Round 2 30-45 seconds 180 Jumps 15 ea side Knee to Elbow Plank (working obliques) 15 ea arm Hammer Curls Round 3 1 minute Jump Rope or Jump Squats 12-15 90 …
Round 1 1 minute Air Boxing with weight 15 Reverse Flys 15 Tricep Dips Round 2 Max out Push-ups 12-15 Side V-ups 15 ea way Bicep Curls Round 3 45 seconds Mountain Climbers 15 Full Body V-ups 12-15 Upright Rows Repeat 3x!
Round 1 45 seconds Spider Crawl 20 ea way Bicycles 15 One Arm Rows Round 2 12-15 Hammer Curls 12-15 Tricep Dips (optional legs straight and/or weight on lap) 45 second Mountain Climbers Round 3 12 In-n-Out Push Ups (narrow to wide) Knees Optional 12-15 Upright Rows 12-15 Squat to Shoulder Press Repeat 3x!
Round 1 12-15 Chest Flys on ball or ground 20 Reverse Sit-up with Leg Lowers 12-15 Bent Over Wide Rows Round 2 1 minute Jumping Jacks or Jump Squats 12-15 each side Elbow to Knee Taps (from plank) 7-7-7 Bicep Curls (7 full range, 7 halfway, 7 full range) Round 3 12-15 Double Tricep Kickbacks …
Round 1 12-15 Incline Chest Press 30 Crunches 12-15 Lat Pullovers (back on head on exercise ball, hips up) Round 2 180 Jumps 12-15 Side V-ups 12-15 Renegade Rows Round 3 12-15 Double Bicep Curl (same time, no twisting) 30-45 Mountain Climbers 12-15 Overhead Tricep Extensions Repeat 3x!
Round 1 12-15 Hammer Curl to Shoulder Press 20 Weighted Toe Touches 12-15 Overhead Tricep Extension (keep elbows in) Round 2 12-15 Chest Press on ball or ground 15 Weighted V-ups 12-15 Bicep Curls Round 3 12-15 90 Degree Shoulder Raises 30-45 second Leg Circles 12-15 Reverse Flys Repeat 3x!
Round 1 12-15 Arnold Press 1 Minute Plank 12-15 Preacher Curl Round 2 12-15 Double Front Shoulder Raises 1 Minute Plank Weighted Dips (weight on lap) Round 3 12-15 Upright Rows 1 Minute Plank 12-15 Alternating Bicep Curls Repeat 3x!
Round 1 1 Minute Jumping Jacks or Jump Squats 10-15 Side V-ups 12-15 Chest Press Round 2 8-12 each way Plank to Forearms (keet hips level) 20 Jump Squats 12-15 ea arm Renegade Rows (modification on knees) Round 3 12-15 ea arm Preacher Curl (one arm at a time use the inside of you leg) …
Round 1 2 more than your current Push up max (10 minimum) 8-12 each arm Plank to alternating one arm Reverse Flys (modification on knees) 12-15 Bent Over Rows Round 2 45 seconds High Knees 30-45 seconds Flutter Kicks 12-15 Squat to Bicep Curls Round 3 8-15 Tricep Pushups (on your knees, elbows pulled in …
