Arms + Abs + Cardio

Equipment: dumbbells, chiar/elevated surface

Format: 30 on 5 off x3

C1

  • Bicep curl chest opener

  • Tricep push up

  • Upright row to front raise

  • Scissor jack

C2

  • Hollow body flutter kick

  • Hip dip

  • Wide crunch

  • Plank tuck

C3

  • Bent over row

  • Overhead tricep extension

  • Sit up shoulder press

  • Plank jack

C4

  • Weighted toe touch

  • Feet elevated hip dip (R)

  • Feet elevated hip dip (L)

  • Reverse burpee

abs, cardio, upper bodyRozaline Voges