Equipment Needed: Med Res Band (curls), Light/Med DBS (rope curls, kickbacks), Heavy DB (Tricep ovhd, sumo squat pulse) Med DB (Squat-curl, Lunge to chop)
6 Min Ladder: 12,10,8,6,4
- Res band front to side curls (Heavy res band) (front to side = 1 rep)
- Tricep overhead extension (Heavy DB)
- Alt v- ups (12 each side etc.)
30 sec each x 2 rounds = 4 min
- Lunge to chop (rt side) (Med/Heavy DB)
- Squat to single arm curl (rt side) (Med/Heavy DB)
- Lunge to chop (lft side)
- Squat to single arm curl (lft side)
6 Min Ladder: 12,10,8,6,4
- Leaning bicep curls (Light/Med DBS)
- Tricep kick backs (Light/Med DBS)
- Bicycle crunches (12 each side etc.)
30 sec each x 4 rounds = 4 min
- Sumo wtd squat jumps (1 Med/Heavy DB)
- 4:1 updown mountain climbers (4 mountain climber - 1 updown)
Tabata 20/10 x 4 rounds = 2 min
- Leg lowers x 20 sec
- Flutter kicks x 10 sec
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