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
Comments