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FULL BODY

WARM UP

- 200 m machine

- 20m walking lunges


WORKOUT

-DB squat hold + shoulders press 15*3

- single DB sumo squat biceps curl + halo (DB around the world)15/10/7

- Bear shoulders tap (as straight plank bend the leg) 10*3

- DB squat to Romanian deadlift 15*3

- Bear DB row to plank 12*4

- Alt back side lunges + DB around the world 12*4

- hips thrust + DB chest press liying on the ground 12*4


ABS

TABATA 20/10 x12:

- straight legs DB bicycle curl

- plank with hips dips

- scissors

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