*** TODAY’S MAIN FOCUS TARGETS ***
CHEST, SHOULDERS, DELTS, QUADS, FOREARMS, GLUTES, ABS, & CORE
*** WHAT YOU WILL NEED ***
-Light dumbbells (preferably under 10 lbs)
-Water
-Mat
-Towel (recommended)
BREAKDOWN:
2 1/2 min warm up
2 rounds /sets with 6 exercises each
1 min each of work
10 second breaks in between
1 1/2 min cool down
WARM UP: 00:16
1. JOG IN PLACE
2. JUMPING JACKS
3. S2S SKI SQUATS
4. HEISMANS
5. SQUAT WITH A CROSS PUNCH
BREAK: 30 SECONDS
SET 1: 03:16
1. SUPER MAN SQUAT JUMPS
2. 1 INCH PUSHUPS 10X WITH REGULAR PUSHUPS
3. ANGRY DONKEY KICKS
4. HELLRAISERS
5. FLYING 180 GLIDERS
6. IN AND OUT SHOULDER PRESS
BREAK: 30 SECONDS
SET 2: 10:37
1. SUPER MAN SQUAT JUMPS
2. 1 INCH PUSHUPS 10X WITH REGULAR PUSHUPS
3. ANGRY DONKEY KICKS
4. HELLRAISERS
5. FLYING 180 GLIDERS
6. IN AND OUT SHOULDER PRESS
COOL DOWN / STRETCH
* * * HEALTH & PHYSICAL FITNESS SKILL CHART * * *
*** IMPROVES SKILLS ***
AGILITY
BALANCE
POWER
SPEED
COORDINATION
REACTION TIME
*** HEALTH BENEFITS ***
CARDIO RESPIRATORY FITNESS
MUSCULAR STRENGTH
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 each exercise. 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.
Intro and outro music created by Kinemaster.
