Welcome back for another great workout! We are changing up this series for this particular workout to try something different. I am narrating / voicing over myself throughout this workout. I want to get everyone’s feedback on it to see if you would like more of this in the future. Now give it all you got!
*** TODAY’S MAIN FOCUS TARGETS ***
BICEPS, ARMS, UPPER BODY, LOWER BODY, ABS, CORE,
*** WHAT YOU WILL NEED ***
-Light dumbbells (preferably under 10 lbs)
-Water
-Mat
-Towel (recommended)
BREAKDOWN:
2 1/2 min warm up
2 sets with 6 exercises each
1 min of work for each exercise
10 second breaks in between
1 1/2 min cool down
WARM UP: 01:15
1. JOG IN PLACE and/or Jump Rope
2. JUMPING JACKS
3. S2S SKI SQUATS
4. HEISMANS
5. SQUAT WITH A CROSS PUNCH
BREAK: 30 SECONDS
SET 1: 04:17
1. WIDE SQUAT BI LIFTS
2. FLEX FORCE BICEP CURLS
3. ARNOLD V – SIT PRESS
4. FLAT HEAD HAMMERS
5. WEIGHTED STREET FIGHTERS
6. POWER TEMPERATURE CURLS
BREAK: 30 SECONDS
SET 2: 11:37
1. WIDE SQUAT BI LIFTS
2. FLEX FORCE BICEP CURLS
3. ARNOLD V – SIT PRESS
4. FLAT HEAD HAMMERS
5. WEIGHTED STREET FIGHTERS
6. POWER TEMPERATURE CURLS
COOL DOWN / STRETCH
* * * TODAY’S HEALTH & PHYSICAL FITNESS ASSESSMENT * * *
*** IMPROVES SKILLS ***
AGILITY
BALANCE POWER
SPEED
COORDINATION
REACTION TIME
CARDIO RESPIRATORY FITNESS
MUSCULAR STRENGTH
FLEXIBILITY
MUSCULAR ENDURANCE
BODY COMPOSITION
Always speak to your primary care physician before beginning any workout regimen. Take breaks as needed and stay hydrated throughout your workout.
I give 2 versions of most exercises. A novice to intermediate one and a more advanced version but we move fast so pay attention.
Light dumbbells are incorporated throughout my workouts. Preferably 1-10 pounds is recommended until you are positive of your limits.
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All music created by Kinemaster.
Free video overlays provided by: https://www.youtube.com/channel/UCVcVPjQIBj1fPS-rZ14XMCQ
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