7 -Shoulders/ Arms/ Core sanctionedviolenceapparel.com

Train your shoulders, and arms with an elevated heart rate, just like In combat sports (jiu jitsu, wrestling, muay Thai, grappling, etc). Gain strength, lean out, and resist fatigue. Stay motivated and keep training!

Exercises

Set 1: 2 rounds

Squats

30 seconds

Squat Thrusts

30 seconds

Deep Lunges

30 seconds

Small Forward Arm Circles

30 seconds

Pogo Hops

30 seconds

Set 2: 1 round

Rest

45 seconds

Set 3: 2 rounds

Overhead Press

30 seconds

Alternating Bicep Curls

30 seconds

Tricep Kickbacks

30 seconds

Set 4: 1 round

High Knees

30 seconds

Set 5: 2 rounds

Hammer Curls With Shoulder Press

30 seconds

Alternating Dumbbell Curls

30 seconds

Chair Tricep Dips

30 seconds

Set 6: 1 round

High Knees

30 seconds

Set 7: 2 rounds

Dumbbell Upright Rows

30 seconds

Isometric Bicep Curls (4 Sets, 16 Total)

1 minute

Tricep Kickbacks

30 seconds

Set 8: 1 round

High Knees

30 seconds

Set 9: 2 rounds

Dumbbell Lateral Shoulder Raises

30 seconds

Dumbbell Front Raises

30 seconds

Right Concentrated Bicep Curls

30 seconds

Left Concentrated Bicep Curls

30 seconds

Tricep Extensions

30 seconds

Set 10: 1 round

High Knees

30 seconds

Set 11: 2 rounds

Dumbbell Push Press

30 seconds

Alternating Dumbbell Curls

30 seconds

Tricep Push Ups

30 seconds

Set 12: 2 rounds

Bicycle Crunches

30 seconds

Flutter Kicks

30 seconds

Full Plank with Leg Lifts

30 seconds

Crunches

30 seconds

Sit Ups with Reach Ups

30 seconds

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