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Description

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


Exercises

Set 1: 2 rounds
High Knees
High Knees
30 seconds
Forward Backward Hops
Forward Backward Hops
30 seconds
Squat Jumps
Squat Jumps
20 seconds
Jumping Jacks
Jumping Jacks
20 seconds
Squats
Squats
20 seconds

Set 2: 1 round
Rest
Rest
20 seconds

Set 3: 2 rounds
Push-Ups
Push-Ups
30 seconds
Reverse Elbow Plank
Reverse Elbow Plank
1 minute
21 Hammer Curls 7 Half Up, 7 Top Half, 7 Full
21 Hammer Curls 7 Half Up, 7 Top Half, 7 Full
1 minute
Alternating Dumbbell Curls
Alternating Dumbbell Curls
30 seconds
Elbows to Hands Plank
Elbows to Hands Plank
30 seconds
High Knees
High Knees
30 seconds
Reverse Elbow Plank
Reverse Elbow Plank
1 minute
Rest
Rest
20 seconds
Isometric Bicep Curls (16, Switch After 4)
Isometric Bicep Curls (16, Switch After 4)
1 minute
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
30 seconds
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
30 seconds
Push-Ups
Push-Ups
30 seconds
Bent Over Row
Bent Over Row
30 seconds
Alternating Dumbbell Curls
Alternating Dumbbell Curls
30 seconds
Isometric Bicep Curls (16, 4's)
Isometric Bicep Curls (16, 4's)
1 minute
Rest
Rest
20 seconds
Elbows to Hands Plank
Elbows to Hands Plank
30 seconds
High Knees
High Knees
30 seconds
Reverse Elbow Plank
Reverse Elbow Plank
1 minute
Hammer Curls
Hammer Curls
30 seconds
Alternating Dumbbell Curls
Alternating Dumbbell Curls
30 seconds
Push-Ups
Push-Ups
30 seconds
Bent Over Row
Bent Over Row
30 seconds
Rest
Rest
20 seconds
Hammer Curls
Hammer Curls
30 seconds
Alternating Dumbbell Curls
Alternating Dumbbell Curls
30 seconds
Elbows to Hands Plank
Elbows to Hands Plank
30 seconds
High Knees
High Knees
30 seconds
Plank
Plank
30 seconds
Hammer Curls
Hammer Curls
30 seconds
Rest
Rest
30 seconds

Set 4: 4 rounds
Bicycle Crunches
Bicycle Crunches
45 seconds
Standing Knee to Elbow Cross
Standing Knee to Elbow Cross
40 seconds
Alternating Side Planks
Alternating Side Planks
40 seconds
Ab Choppers
Ab Choppers
45 seconds
Flutter Kicks
Flutter Kicks
45 seconds
Rest
Rest
20 seconds

Set 5: 1 round
stretching
4 minutes


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