This workout is great for a day when you are focusing on upper body. Choose dumbbell weights that are about 70% of what you can maximally lift once:

  • 15 Pushups
  • 15 Dumbbell Prone Fly
  • 15 Dumbbell Front Raise
  • 15 Dumbbell Side Raise
  • 15 Alternating Bicep Curl and Shoulder Press

Complete each exercise one after the other with no rest, then rest for 40-60 seconds before heading into your core section:

  • 15 Squats holding a heavy plate against your chest (or dumbbells in each hand)
  • 60 sec Plank
  • 15 Burpees
  • 15 Full Sit-ups holding a plate against your chest
  • 30 Swiss Ball Supine Shoulder Roll

YES Squats workout your butt and legs but they are fantastic fir your core when executed properly 🙂

Complete each exercise one after the other with no rest, then rest for 40-60 seconds before repeating the upper body sequence above.

Complete each circuit 3 or 4 times.

 
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