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  • gamefaceent212

"Shaboya"





Warm up

3 rounds

10 m side lunge

10 m duck walk

10 m toe walk


3 rounds

40 glute bridges

10 db pullover

10 windmills


3 rounds

4 inchworms

12 supermans

12 sea turtles


3 rounds

10 m bear crawl

10 m backwards bear crawl

10 alternating scoops


Workout

4 rounds of :30 each exercise (no rest)

Hanging leg lifts

DB Chest flys

soldier kicks


4 rounds of :30 each exercise (no rest)

Butt Kicks (stationary)


4 rounds of :30 each exercise (no rest)

inverted rows

single dumbbell bicep curl

DB side bend (1 side per round only)


4 rounds of :30 each exercise (no rest)

reverse grip lat pulldown

DB bicep hammer curls


4 rounds of :30 each exercise (no rest)

Alternating Bench Press w/static Glute Bridge (Moderate to Moderate/heavy weight)


4 rounds of :30 each exercise (no rest)

close arm push ups (from knees!!!!)


4 rounds of :30 each exercise (no rest)

Single arm DB press



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