Double Tap

Warm up

3 rounds

:20 pvc shoulder pass throughs 

:20 pvc behind the head shoulder press

3 rounds 

:20 inchworm 

:20 Superman 

3 rounds

:20 db bent over row

:20 high plank

3 rounds 

:20 bicycle 

:20 butterfly crunch

Workout

2 exercises to target 1 muscle group. You will do an exercise for :30 and immediately follow it up with a second exercise on the same muscle group for :30 and you will take a :30 second rest. The 1st exercise will be lighter, or targeted a smaller muscle. Its purpose is to pre-exhaust the muscle for the main exercise. The second exercise will involve more muscles but within the same chain.

Workout

4 rounds

:30 tricep cable push down 

:30 bench

:30 rest

4 rounds

:30 hammer curls (light)

:30 underhand lat pull-down 

:30 rest

4 rounds

:30 plank

:30 butterfly sit up

:30 rest

4 rounds

:30 db skull crushers on bench (2 dumbbells/light)

:30 neutral grip DB bench (moderate weight)

:30 rest

4 rounds

:30 bicep curls on incline bench

:30 seated row

:30 rest

4 rounds

:30 side plank

:30 side sit up 

:30 rest

Self Defense Overviews 

Exercise Library