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Description

Arm, shoulder and chest workout meant to build strength and flexibility without equipment.


Exercises

Set 1: 1 round
Jumping Jacks
Jumping Jacks
30 seconds
Butt Kickers
Butt Kickers
30 seconds
Weights: Light
Effort: Moderate
Footwork Shuffle
30 seconds
Jump for Joy
Effort: Vigorous
Jump for Joy
30 seconds
Straight Punches
Effort: Moderate
Straight Punches
30 seconds
Squat Jumps
Effort: Vigorous
Squat Jumps
30 seconds
Front Kicks
Effort: Vigorous
Front Kicks
20 reps
Cross Kicks
Effort: Vigorous
Cross Kicks
20 reps
Right Side Kicks
Effort: Moderate
Right Side Kicks
10 reps
Left Side Kicks
Effort: Moderate
Left Side Kicks
10 reps
Weights: Light
Effort: Vigorous
Outside Crescent Kick
20 reps
Weights: Light
Effort: Vigorous
Inside Crescent Kick
20 reps
Jump Kicks
Jump Kicks
20 reps

Set 2: 1 round
Push-Ups
Push-Ups
10 reps
Dumbbell Push-Ups
Dumbbell Push-Ups
10 reps
Dolphin Push-Ups
Dolphin Push-Ups
10 reps
Alternating Bicep Curls
Weights: Moderate
Alternating Bicep Curls
10 reps

Set 3: 1 round
Wall Sit
Wall Sit
30 seconds

Set 4: 1 round
5 Way Push-Ups
5 Way Push-Ups
10 reps
Dolphin Push-Ups
Dolphin Push-Ups
10 reps
Alternating Bicep Curls
Weights: Moderate
Alternating Bicep Curls
10 reps
Handstand
Handstand
30 seconds

Set 5: 1 round
Wall Sit
Wall Sit
30 seconds

Set 6: 1 round
5 Way Push-Ups
5 Way Push-Ups
10 reps
Dolphin Push-Ups
Dolphin Push-Ups
10 reps
Alternating Bicep Curls
Weights: Moderate
Alternating Bicep Curls
10 reps
Handstand
Handstand
30 seconds

Set 7: 1 round
Wall Sit
Wall Sit
30 seconds

Set 8: 1 round
5 Way Push-Ups
5 Way Push-Ups
10 reps
Dolphin Push-Ups
Dolphin Push-Ups
10 reps
Alternating Bicep Curls
Weights: Moderate
Alternating Bicep Curls
10 reps
Handstand
Handstand
30 seconds

Set 9: 1 round
Wall Sit
Wall Sit
30 seconds

Set 10: 1 round
5 Way Push-Ups
5 Way Push-Ups
10 reps
Dolphin Push-Ups
Dolphin Push-Ups
10 reps
Alternating Bicep Curls
Weights: Moderate
Alternating Bicep Curls
10 reps
Handstand
Handstand
30 seconds

Set 11: 1 round
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
30 seconds
Shoulder Stretches
Shoulder Stretches
1 minute
Quad Stretches
Quad Stretches
1 minute
Seated Leg Stretch
Seated Leg Stretch
30 seconds
Effort: Light
Front Kick Stretch
1 minute
Effort: Light
Round Kick Stretch
1 minute
Effort: Light
Side Kick Stretch
1 minute
Right Split
Right Split
30 seconds
Left Split
Left Split
30 seconds
Center Leg Stretch
Center Leg Stretch
30 seconds


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