Warm up
Light on the 1st round, add weight each time to warm up
:25 tricep push down
:10 rest
:25 db bicep curl
:10 rest
:25 superman
:10 rest
:25 plank
:10 rest
:25 inch worm
:10 rest
Workout
Instructions - do 2 sets at each station.
Example, do 2 sets of 10s on and 10s off at the 1st station, then do the same thing at the 2nd. Do this through all 5 exercises.
Next do 2 sets of 20s on and 15s off at each station.
Next do 30s on and 20s off for 2 sets. Then do 40s on and 30s off for 2 sets at each station.
Note: when you move to a different station you only have the specified rest time to start the next exercise.
Round 1 - :10s on :10s off
Round 2 - :20s on :15s off
Round 3 - :30s on :20s off
Round 4 - :40s on :30s off
stations
Seated OH tricep extension on exercise ball
DB bicep curl
Push up on exercise ball
Superman hold on exercise ball
Pike o the exercise ball
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