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
3x16 (Total) Dumbbell Alternating Z Press
3x10 Dumbbell Floor Press
CIRCUIT 2
3x10 Dumbbell Curl to Press
3x12 Dumbbell Lateral Raises
20 (Total) Contralateral Alternating Superhero Raises
CIRCUIT 3
AMRAP: 10 Minutes
8 Dumbbell Push Jerks (#35/20)
10 Dumbbell Sit Ups (#35/20)
12 Get Ups
Notes:
AMRAP: As many rounds and reps as possible
Complete the specified number of reps of each movement in the order listed and then return back to the top of the list. Complete as many times as possible in the 10 minutes
Suggested weight written as (Male/Female) - Adjust load as needed