LEGS & SHOULDERS

WARM UP

2x

- 150m row

- 50 skipping rope

- 10 jumping squat

WORKOUT

- Single DB goblet squat 4 sets of 12/8/12/8

- single DB plush squat 12/8/12 each legs

- Bench step up 10*3

- seated DB calf raise toes elevated 4 sets of 12 reps

- seated DB lateral raise 15/10/8

- DB seated shoulders press 15/10/8

ABS

TABATA 20"/10" x 9:

- DB Russian twist

- Reverse crunch

- crunch

- in and out