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Description

Do as many reps as possible in good shape! While the rest in during hydrate and do some stretches! ENJOY


Exercises

Set 1: 1 round
March in Place
March in Place
30 seconds
Jumping Jacks
Jumping Jacks
30 seconds
Burpees
Burpees
30 seconds
Lateral Neck Stretches
Lateral Neck Stretches
30 seconds
Shoulder Shrugs
Shoulder Shrugs
30 seconds
Right Side Stretch
Right Side Stretch
30 seconds
Left Side Stretch
Left Side Stretch
30 seconds
Tricep Stretches
Tricep Stretches
30 seconds
Arm Pumps
Arm Pumps
30 seconds
Chest Openers
Chest Openers
30 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
30 seconds
Small Forward Arm Circles
Small Forward Arm Circles
30 seconds
Big Forward Arm Circles
Big Forward Arm Circles
30 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
30 seconds

Set 2: 3 rounds
Renegade Row with Push-up
Renegade Row with Push-up
1 minute
Alternating Bicep Curls
Alternating Bicep Curls
1 minute
Dumbbell Upright Rows
Dumbbell Upright Rows
1 minute
Single Arm Dumbbell Swings
Single Arm Dumbbell Swings
1 minute
Isometric Bicep Curls
Isometric Bicep Curls
1 minute
Tricep Kickbacks
Tricep Kickbacks
1 minute
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
1 minute
Rest
Rest
1 minute
Spiderman Push-Ups
Spiderman Push-Ups
1 minute
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
45 seconds
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
45 seconds
Dumbbell Chest Press
Dumbbell Chest Press
1 minute
Down Unders
Down Unders
1 minute
Hammer Curls
Hammer Curls
1 minute
Dumbbell Front Raises
Dumbbell Front Raises
1 minute
Left Tricep Pushups
Left Tricep Pushups
45 seconds
Right Tricep Pushups
Right Tricep Pushups
45 seconds
Flying Supermans
Flying Supermans
1 minute
Rest
Rest
1 minute

Set 3: 1 round
Upper Back Swimmer Stretches
Upper Back Swimmer Stretches
30 seconds
Shoulder Shrugs
Shoulder Shrugs
30 seconds
Shoulder Stretches
Shoulder Stretches
30 seconds
Forward Shoulder Rolls
Forward Shoulder Rolls
30 seconds
Tricep Stretches
Tricep Stretches
30 seconds
Arm Pumps
Arm Pumps
30 seconds
Chest Openers
Chest Openers
30 seconds
Alternating Side Reaches
Alternating Side Reaches
30 seconds
Fold Forward
Fold Forward
30 seconds
Child's Pose
Child's Pose
30 seconds
Child's Pose with Side Reaches
Child's Pose with Side Reaches
30 seconds


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