Arms + Abs + Cardio

Equipment: dumbbells, chair/elevated surface

C1

  • Hammer curl to press

  • OH tricep extension

  • Bicep curl with alternating diagonal chest fly

  • Cross body mountain climbers

  • High Knee

  • Spider

C2

  • Tricep dips

  • Prone bicep curl

  • Rear delt pulse

  • 3 Pike jumps to burpee

  • High Knee

  • Spider

C3

  • Lying scissors

  • Plank tuck

  • Wide crunch

  • Reverse burpee

abs, cardio, upper bodyRozaline Voges