Home Workout #14

Warm Up with:

• 15x  Large Arm Circles (forward and backward)
• 10x  Down Dog with SCOOP into Cobra
• 10x  Push-Ups (assisted or Regular)

 
1)  3 Rounds (straight though without rest if possible):  

• 10x  Push-Ups straight into
• :30s  Plank

 
2)  3 Rounds

• 18x  DB Rows (on each side w
• 18x  DB Tricep Kickbacks, Single Arm
• 18x Bicep Curls (with weight)
• 18x  DB Standing Shoulder Press - Left
• 18x  DB Flys
• 18x  Bent Over DB Reverse Flys
• 18x  Dips on a chair or bench
• 18x  DB Hammer Curls
• 18x  DB Standing Single Arm Shoulder Press - Right
• 18x  Push-Ups
• 18x  DB Pullovers
• 18x  DB Skull Crushers

4 Rounds - EMOM (every minute on the minutes)

• 1x  Fwd Lunge + 1 Squat
  
• 16x  Tempo MTN Climbers (with a 1 sec hold each leg)
• 100x  Jumping Jacks
• 25x  Squat Jumps
  
• 20x  SL Deadlifts - R/L
  

3)  Finish it off with 2 MINUTES of Arm Circles! 

• 60 seconds to the front
• 60 seconds backward. 

Cool Down & Stretch (5-10 min)