Upper Body Blast

Equipment: dumbbells, chair/elevated surface

Format: 30 seconds on x4

CS1

• Dumbbell row

• Reverse fly

• 1/2 burpee

CS2

• Wide to regular bicep curl

• Hammer curl

• Hop overs

CS3

• Kneeling shoulder press with pulse

• Lateral fly

• High knees

CS4

• Overhead tricep extension

• Tricep dip

• Blast off

CS5

• Chest press

• Chest fly

• 1/2 burpee