Time: 40 minutes
Equipment Needed: 5-10 lb weight, stopwatch, and a bench or chair
Warm Up: 5-10 minutes
Begin with:
15 Large Arm Circles (forward and backward)
10 Down Dog with SCOOP into Cobra
10 Push-Ups (assisted or Regular)
Then, complete 3 Sets (straight through without rest if possible):
10 Push-Ups straight into 30 seconds Plank
Then complete this GIANT Circuit:
Repeat 2-3 times (use 5-10 lb weights)
18 Rows (on each side with weight)
18 Tricep Kickbacks (with weight)
18 Bicep Curls (with weight)
18 Presses (left arm) (with weight)
18 Flys (with weight)
18 Reverse Flys (with weight)
18 Dips on a chair or bench
18 Hammer Curls (for Biceps - with weight)
18 Presses (right arm) (with weight)
18 Push-Ups
18 Pullovers (with weight)
After you have completed your 2-3 sets, your upper body should be pretty fatigued! Finish it off with 2 MINUTES of arm circles! 60 seconds to the front and another 60 seconds backward.
Enjoy!
Cool Down & Stretch: 5-10 minutes
Photo Credit: Canva - Mladen Zivkovic from Getty Images Pro