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Description

Concentrates on chest, back and abs throughout. Also includes a plank challenge near the end. Includes warm up and cool down. Requires pull up bar and dumbbells or kettle balls. Have fun!


Exercises

Set 1: 1 round
Seal Jacks
Seal Jacks
30 seconds
Tricep Stretches
Tricep Stretches
15 seconds
Torso Twists
Torso Twists
30 seconds
Chest Stretch
Chest Stretch
15 seconds
Side Bends
Side Bends
30 seconds
Standing Leg Stretches
Standing Leg Stretches
30 seconds

Set 2: 2 rounds
Dumbbell Chest Press
Dumbbell Chest Press
45 seconds
Pull-ups
Pull-ups
30 seconds
Tricep Push Ups
Tricep Push Ups
45 seconds
Chin Ups
Chin Ups
30 seconds
Dumbbell Renegade Rows
Dumbbell Renegade Rows
45 seconds
Rest
Rest
1 minute

Set 3: 1 round
V-Sit Crunches
V-Sit Crunches
30 seconds
Bicycle Crunches
Bicycle Crunches
45 seconds
Crunchy Frogs
Crunchy Frogs
30 seconds
Wide Leg Sit-ups
Wide Leg Sit-ups
1 minute
Rest
Rest
45 seconds

Set 4: 2 rounds
Stability Ball Dumbbell Flys
Stability Ball Dumbbell Flys
45 seconds
Neutral Grip Pull Ups
Neutral Grip Pull Ups
30 seconds
Feet on Wall Push-Ups
Feet on Wall Push-Ups
30 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
1 minute
Rest
Rest
45 seconds

Set 5: 1 round
Scissor Kicks
Scissor Kicks
45 seconds
Hip Rock N Raises
Hip Rock N Raises
45 seconds
Pulse Ups
Pulse Ups
45 seconds
In and Outs
In and Outs
45 seconds
Rest
Rest
30 seconds

Set 6: 2 rounds
Diamond Push Ups
Diamond Push Ups
30 seconds
Left Lawnmower with Kettlebell
Left Lawnmower with Kettlebell
45 seconds
Right Lawnmower with Kettlebell
Right Lawnmower with Kettlebell
45 seconds
Down Unders
Down Unders
30 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
45 seconds
Rest
Rest
45 seconds

Set 7: 1 round
Left Oblique V-Ups
Left Oblique V-Ups
45 seconds
Right Oblique V-Ups
Right Oblique V-Ups
45 seconds
Right Leg Climbs
Right Leg Climbs
30 seconds
Left Leg Climbs
Left Leg Climbs
30 seconds
Russian Twists
Russian Twists
1 minute
Rest
Rest
30 seconds

Set 8: 1 round
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
30 seconds
Rotating Elbow Plank
Rotating Elbow Plank
30 seconds
Plank Bird Dog
Plank Bird Dog
30 seconds
Thread the Needles
Thread the Needles
30 seconds
Dolphin Dog
Dolphin Dog
30 seconds
Forearm Dolphin Push-ups
Forearm Dolphin Push-ups
30 seconds
Upward Plank
Upward Plank
30 seconds
Rest
Rest
30 seconds

Set 9: 2 rounds
Supermans
Supermans
30 seconds
Cobra
Cobra
30 seconds
Cat Cow
Cat Cow
30 seconds
Child's Pose with Reverse Prayer
Child's Pose with Reverse Prayer
30 seconds

Workout Discussion

13 Mar
Today I added in dumbbell chest presses on a stability ball in place of some push ups.

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