Upper Body Day, 12/17/2014

Yesterday’s workout, below.  Not a lot of moves, but it takes a full 45 minutes.  My arms were dead at the end.  Like, “it’s-hard-to-wash-my-hands” dead.  Good stuff!

Circuit 1 (four times)

  • holding 10-lb dumbbells, pop out into plank, do renegade rows with each arm, pop back up, do bicep curl (do the series 10 times, because you’re a badass.)
  • KB side lunge to overhead press, 20lbs (x10 each side)

lunge press

Circuit 2 (four times)

  • oblique lifts on Bosu (x10 each side)
  • chest flyes on body ball, two 8-lbs dumbbells (x15)
  • backward lunge to hop (touch a high bar overhead), bodyweight (x10 each side)

(when you’re lunging back with your right foot, and then coming up to hop, try not to touch your right foot to the ground before hopping.  Keep the burn in your right quad going.)

  • assisted tricep dips (x15)
Oblique Lifts on Bosu (source)

That’s it!



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