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One Spot (day 3)



If the gym is crowded this is an upper body and core workout that will keep you in one spot.


You will need a bench, a pair of light dumbbells, a pair of heavy dumbbells, and an exercise ball.


Warm up

3 rounds

:25 db fly (light)

:25 pullover


3 rounds

:25 db bent over row

:25 inchworm


3 rounds

:25 Superman

:25 shoulder taps


3 rounds

:25 butterfly crunch


Workout

5 rounds

9 incline db bench press (moderate heavy) + 40 mountain climbers


5 rounds

9 single arm db row knee on bench (each side)

(Moderate to heavy weight)

:15 rest beween each set


5 rounds

9 db Superman on exercise ball (very light)


5 rounds

9 db bench on exercise ball (4-count)

9 hamstring curl (4-count)


5 rounds

20 dips

20 under db rows





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