Upper Body Blast

Equipment: dumbbells, chair/elevated surface

C1

  • Narrow row x10

  • Reverse fly x10

  • Underhand row x10

x3

A1

1 min: 30 blast offs finish with V hold

X2

C2

  • Bicep curl curl x10

  • Wide thumb up bicep curl x10

  • Prone bicep curl x10

X3

A2

1 min: 5 burpees finish with side plank

X2

C3

  • Tricep dips x10

  • OH tricep extension x10

  • Tricep push up x10

x3

A3

1 min: 10 plank jack tuck finish with weighted toe touch

X2

C4

  • Lateral fly x10

  • Neutral OH press x10

  • Seated rear delt fly x10

  • 1 min: 30 mountain climbers finish with leg lifts

X2

upper bodyRozaline Voges