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Description

It's the last day at muscle beach! Today is double duty - we're going to target your arms and core. You're going to need a barbell (if you have one), some dumbbells, and focus to get through this one. Let's get ready for the gun show!


Exercises

Set 1: 3 rounds
Kettlebell Hammer Curls
Kettlebell Hammer Curls
1 minute
Tricep Extensions
Tricep Extensions
1 minute
Rest
Rest
30 seconds

Set 2: 3 rounds
Kettlebell Curl to Press
Kettlebell Curl to Press
1 minute
Kneeling Diamond Push Ups
Kneeling Diamond Push Ups
1 minute
Rest
Rest
30 seconds

Set 3: 3 rounds
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
30 seconds
Transition
Transition
10 seconds
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
30 seconds
Tricep Dips
Tricep Dips
1 minute
Rest
Rest
30 seconds

Set 4: 3 rounds
Plank Bird Dog
Plank Bird Dog
1 minute
Wide Leg Sit-ups
Wide Leg Sit-ups
1 minute
Rest
Rest
30 seconds

Set 5: 3 rounds
Flying Supermans
Flying Supermans
1 minute
Elbow Plank
Elbow Plank
1 minute
Rest
30 seconds

Set 6: 3 rounds
Russian Twists
Russian Twists
1 minute
Overhead Crunches
Overhead Crunches
1 minute
Rest
30 seconds


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