Done in circuit style, so no rest between exercises. At the end of each circuit take a break and repeat 2-3 times depending on your level of fitness.
Choose a weight that fatigues you, can be no weight at all or as heavy as you can go with great form. I personally used 5s and 12s.
These are compound exercises so they are to be completed in succession. Complete 12 of each exercise.
Not pictured is a sumo squat to triceps extension. Add in 30 seconds of alternating side planks at the end!
Row to triceps kickback: knees soft, shoulder width apart, booty up, chest up, row back until your hands are at hip height and kick back into a triceps kickback.
Bicep curl to shoulder press: knees soft, shoulder width apart, booty up, chest up, shoulder back, bring the weights to your shoulders, turn out and push up to the sky for a shoulder press. Bring the weight back down slowly to your side and repeat.
Hammer curl to back fly: knees soft, shoulder width apart, turn weight vertically and curl up to the shoulders, curl back down to waist and fly out to the sides, pinching your shoulder blades together. Do not rush, keep movement smooth.
Chest press to shoulder fly: knees soft, shoulder width apart, chest up, being the weights together in front of you and fly out to the back of the room, pinching shoulder blades together. Keep arms equal, reduce weight if needed to finish the set.
Squats to triceps extension: come down in a sumo squat, legs wide, toes pointed out and drop two weights between you legs. Stepping one leg in and coming up being the arms together and lift overhead and to the back of the room for a triceps extension.
Join me tomorrow for another lower body routine!
