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FULL BODY

WARM UP

- 20 side lunges

- 20 legs circle

- 10 inchworm


WORKOUT

-Empty BB squat Heels elevated 1 set of 20 reps

- Squat with slow eccentric tempo 10/8/5

- DB deficit push up 10*3

- DB Biceps curl 10*3 (increase weight until failure)

- DB single arm press up seated

10*3

- Chin up 8*3

- DB lunge 12*3


ABS

TABATA 12 rounds

- spider plank

- crunch

- Montain climber

- Bicycle crunch

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