Upper Body Blast

Equipment: dumbbells and chair/elevated surface

C1

  • Dumbbell row x12-15

  • reverse fly x12

x3

A1

1 min: 20 blast offs 4 plank walks finish with plank hold

X2

C2

  • Hammer curl x10-12

  • Wide bicep curl x10-12

X3

A2

1 min: 5 burpees finish with weighted toe touch

X2

C3

  • Push up x10

  • Chest fly x12

X3

A3

1 min: 10 reverse burpee finish with russian twists

X2

C4

  • OH tricep extension x12-15

  • tricep dips x10

x3

C4

1 min: 30 mountain climbers finish with leg lifts

X2

C5

  • Seated shoulder press x12

  • Thumb down pulse x15-20

X3

upper bodyRozaline Voges