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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: 2 rounds
Renegade Row with Push-up
Renegade Row with Push-up
1 minute
Kettlebell Squat to Upright Row
Kettlebell Squat to Upright Row
1 minute
Rest
Rest
30 seconds

Set 2: 2 rounds
Bench Dumbbell Tricep Pull Overs
Bench Dumbbell Tricep Pull Overs
1 minute
Dumbbell Fly
Dumbbell Fly
1 minute
Rest
Rest
30 seconds

Set 3: 2 rounds
Alternating Bent Over Rows
Alternating Bent Over Rows
1 minute
Tricep Dips
Tricep Dips
1 minute
Rest
Rest
30 seconds

Set 4: 2 rounds
Sit ups with overhead weight
1 minute
Explosive Mountain Climbers
Explosive Mountain Climbers
1 minute
Rest
Rest
30 seconds

Set 5: 2 rounds
Lateral to Front Raises
Lateral to Front Raises
1 minute
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
1 minute
Elbow Plank
Elbow Plank
1 minute
Rest
30 seconds

Set 6: 2 rounds
Bent Over Tricep Kick Backs
1 minute
Pelvic Tilt Bridge
Pelvic Tilt Bridge
1 minute
Rest
30 seconds


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