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Description

This workout is all arms and back with cardio in between. Different push ups, some dips and pull ups. :-) There is no warm up or cool down so make sure you do those with this workout.


Exercises

Set 1: 1 round
Pull-Ups
Pull-Ups
50 seconds

Set 2: 1 round
Transition
Transition
10 seconds

Set 3: 1 round
Burpee Lunge
50 seconds

Set 4: 1 round
Rest
Rest
10 seconds

Set 5: 1 round
Bench Dips
Bench Dips
50 seconds

Set 6: 1 round
Transition
Transition
10 seconds

Set 7: 1 round
Superman Plank
Superman Plank
50 seconds

Set 8: 1 round
Transition
Transition
10 seconds

Set 9: 1 round
Push-Ups with Leg Lifts
Push-Ups with Leg Lifts
50 seconds

Set 10: 1 round
Rest
Rest
10 seconds

Set 11: 1 round
Leg Lifts
Leg Lifts
50 seconds

Set 12: 1 round
Rest
Rest
10 seconds

Set 13: 1 round
Staggered Arm Spiderman Push-Ups
Staggered Arm Spiderman Push-Ups
50 seconds

Set 14: 1 round
Rest
Rest
1 minute

Set 15: 1 round
Right Side Plank Dips
Right Side Plank Dips
50 seconds

Set 16: 1 round
Transition
Transition
10 seconds

Set 17: 1 round
Left Side Plank Dips
Left Side Plank Dips
50 seconds

Set 18: 1 round
Transition
Transition
10 seconds

Set 19: 1 round
Hanging L Raises
Hanging L Raises
50 seconds

Set 20: 1 round
Transition
Transition
10 seconds

Set 21: 1 round
Jumping Lunges
Jumping Lunges
50 seconds

Set 22: 1 round
Dolphin Push-Ups
Dolphin Push-Ups
50 seconds

Set 23: 1 round
Transition
Transition
10 seconds
Side Lunge Jump
50 seconds


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