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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
Dumbbell Side Lunges with Hammer Curls
Dumbbell Side Lunges with Hammer Curls
1 minute
Lunge to Shoulder Press
Lunge to Shoulder Press
1 minute
Rest
Rest
30 seconds

Set 2: 3 rounds
Dumbbell Chest Press
Dumbbell Chest Press
1 minute
Dumbbell Upright Rows
Dumbbell Upright Rows
1 minute
Rest
Rest
30 seconds

Set 3: 3 rounds
Alternating Bent Over Rows
Alternating Bent Over Rows
1 minute
Tricep Dips
Tricep Dips
1 minute
Rest
Rest
30 seconds

Set 4: 3 rounds
Cross Leg Sit Ups
Cross Leg Sit Ups
1 minute
Explosive Mountain Climbers
Explosive Mountain Climbers
1 minute
Rest
Rest
30 seconds

Set 5: 3 rounds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
1 minute
Elbow Plank
Elbow Plank
1 minute
Rest
30 seconds

Set 6: 3 rounds
Dumbbell Lunge and Rotation
Dumbbell Lunge and Rotation
1 minute
Pelvic Tilt Bridge
Pelvic Tilt Bridge
1 minute
Rest
30 seconds


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