Box It Out - Biceps/Back

Intense Duration 1 hour

Target Areas: Full Body

Equipment: Dumbbells, Bench, Stability Ball, Barbell, BOSU

Added By Victoria Toribio

First half mega cardio; second half muscle exhaustion

Exercises

Set 1: 2 rounds

Jab Jab Cross

1 minute

Jab Cross Jab Jab Cross

1 minute

Squat Jumps

1 minute

Rest

30 seconds

Set 2: 2 rounds

Jab Left Hook Cross

1 minute

Jab Rear Hook Jab Jab Cross

1 minute

Lunges with Knee Lifts

1 minute

Rest

30 seconds

Set 3: 1 round

Jab Cross Lead Upper Cut Rear Upper Cut

1 minute

Jab Slip Slip Cross Lead Hook

1 minute

Jab Jab Cross Cross (Burnout)

1 minute

Foot Taps

1 minute

Rest

30 seconds

Set 4: 1 round

Lead Hook Cross Step Step Cross

1 minute

Cross Slip Rear Hook Jab Jab

1 minute

Jab Head Jab Body

1 minute

Alternating Roundkicks

1 minute

Rest

30 seconds

Set 5: 1 round

Rear Upper Cut Hook Slip Rear Hook Upper Cut

1 minute

Slip Slip Cross Jab Roll Cross

1 minute

Curtsy Lunge

1 minute

Jab Cross Jab Cross

1 minute

Rest

2 mins 30 secs

Set 6: 3 rounds

Weights: Moderate

Bicep Curls

30 seconds

Rest

15 seconds

Weights: Moderate

Hammer Curls

30 seconds

Rest

15 seconds

Weights: Moderate

Isometric Bicep Curls

30 seconds

Rest

15 seconds

Weights: Heavy

Left Concentrated Bicep Curls

30 seconds

Weights: Heavy

Right Concentrated Bicep Curls

30 seconds

Rest

1 minute

Set 7: 3 rounds

Weights: Heavy

Alternating Bent Over Rows

30 seconds

Rest

15 seconds

Weights: Heavy

Dumbbell Deadlifts

30 seconds

Rest

15 seconds

Weights: Moderate

30 seconds

15 seconds

30 seconds

15 seconds

Barbell Reverse Grip Rows

30 seconds

Rest

30 seconds

Set 8: 2 rounds

Crunches

30 seconds

Bicycle Crunches

30 seconds

Bent Knee Hip Raises

30 seconds

BOSU Mountain Climbers

30 seconds

Plank

30 seconds

Rest

30 seconds

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Box It Out - Biceps/Back

First half mega cardio; second half muscle exhaustion

Exercises

Related Workouts

Quickdraw Adjustable Dumbbells

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