Shoulders & Biceps
Workout:
Superset:
- Two arm kettlebell military press: 4 x 8-10, 16 kg
- DB alternating curls: 4 x 10, 50 lb
Superset:
- Seated side lateral raise: 3 x 10-12, 20 lb, 30 lb
- Seated DB curl: 3 x 10, 40 lb
Superset:
- Side lateral to front raise: 3 x 10-12, 20 lb
- alternating hammer curl: 3 x 10, 40 lb
Superset:
- Seated barbell military press: 4 x 8, 45 lb
- barbell curl: 4 x 10, 40 lb
- band pull apart: blue band
Cardio Workout:
- Jump rope – 1 minute
- sprints- 1 minute
- jump rope- 45 seconds
- sprints- 45 seconds
- jump rope- 30 seconds
- sprints- 30 seconds
Superset, one after the other. Sprints = 100 m
HIIT Training:
- Plank ( 10 seconds)
- elbow plank (10 seconds)
- one arm plank (10 seconds each arm)
- elbow plank (10 seconds)
- plank (10 seconds)
I did 3 rounds, and did 1 minute rest after each round.
Fitness WonderWoman,
Shay-lon xo
Be the best version of you 