Upper Body Blast - Quickie Under 20

Equipment: light dumbbells/weighted objects

Format: 30 seconds on x4

C1

  • Bicep curl

  • Supine front extension to lateral fly

  • Alternating front punches

C2

  • Tricep extension with row iso hold (R)

  • Tricep extension with row iso hold (L)

  • Neutral press to overhead tricep extension

C3

  • 5 reverse fly into 5 pulses

  • 90 degree chest open curl

  • Thumb down pulse

C4

  • Dolphin push up

  • Plank shoulder taps

  • 5 Swimmers tricep push up

burnout, quickie, under 20, upper bodyRozaline Voges