Upper Body
WARM UP
5-10 minutes of steady state cardio to get your heart rate up (row, run, bike, jump rope, etc.)
CIRCUIT 1
3x8 (Total) Dumbbell Billy Bobs
3x8 Dumbbell Push Press
CIRCUIT 2
3x10/Arm Single Arm Dumbbell Bench Press
3x10 Dumbbell Supine Bent Over Row
3x16 (Total) Dumbbell Plank Pull Throughs
CIRCUIT 3
Alternating TABATA
Lateral V Ups
Dumbbell Renegade Rows (#30/20)
Notes:
TABATA: 8 rounds of 00:20 of work and 00:10 of rest. Alternate movements for each 00:20 working round
Alternate sides each round for Lateral V Ups
Suggested weight written as (Male/Female) - Adjust load as needed
Lateral V Ups
Renegade Rows
Alternating TABATA
Superhero Swimmers
Dumbbell Floor Press (#30/20)
Notes:
TABATA: 8 rounds of 00:20 of work and 00:10 of rest. Alternate movements for each 00:20 working round
Suggested weight written as (Male/Female) - Adjust load as needed