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  • gamefaceent212

“Double Nickel 55”

Updated: Jun 13, 2023

(1,2,3,4,5,6,7,8,9,10) means do 1 rep off each exercise, then 2 reps , then 3. Continue this all the way to to 20 reps of each exercise before going to the next station.


Each station equals 55 reps of each exercise


Warm up

(1,2,3,4,5,6,7)

Leg swings (each side)


(1,2,3,4,5,6,7)

Glute bridge

Windmill


(1,2,3,4,5,6,7)

Side lunge (single count)

Sea turtles 🐢


(1,2,3,4,5,6,7)

Db bench (very light)

Db pullover (light)


Workout

(1,2,3,4,5,6,7,8,9,10)

Push up

Inverted row


1:00 alternating side plank


(1,2,3,4,5,6,7,8,9,10)

Db fly

Straight arm lat pull-down


1:00 plank


(1,2,3,4,5,6,7,8,9,10)

Hex press

Lat pull-down


1:00 db side bends (10 reps then switch)


(1,2,3,4,5,6,7,8,9,10)

Tricep push down

Db bicep curls


1:00 sky crunches


(1,2,3,4,5,6,7,8,9,10)

OH db tricep extension (seated, legs straight)

Wide arm bicep curls (from knees)


1:00 butterfly crunch



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