Upper Body & Abs #11

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Today’s main first part of the workout is focused on our shoulders, biceps and back muscles with 4 different exercises for our upper body and 1 exercise for our obliques.
It is a circuit style workout, with specific reps for each exercise. You will repeat each circuit for 3 times.

In the second part we are focusing on our abs with a lot of plank holds and different ab exercises. You can repeat this part for 2 times. I did it only one time because i felt that was just enough (was a bit under the weather when i was filming this workout).

You will need 2 pairs of Dumbbells and a slider.

Now do a quick warm up and let’s do this together.

CHOOSE YOUR WARM UP

Basic 5 min Warm Up
Upper Body Warm Up
5 min ogrevanje v slovenskem jeziku

Workout starts at: 5:28

Workout Breakdown:

PART 1:

1. Cross Ankle Push ups 10x
2. Kneeling Lateral Shoulder Raise + Biceps Curl 10x
3. Weighted Side V-abs 20/20x
4. Kneeling Wide Shoulder Press 10x
5. Renegade Rows + Superman 10x

Rounds: 3

Workout Style: Time Challenge

PART 2: Abs

1. Plank hold 30 sec
2. Side Plank Dips 20/20x
3. Plank hold 30 sec
4. Clams 20x
5. Plank hold 30 sec
6. (Slider Ski Abs 2x) + Slider Pike Up) 10x

Rounds: 1-2

Calories burned: 207 kcal

Equipment Needed: 

• Pair of Dumbbells (I am using 10 lbs/4.5 kg)
• Sliders
• Exercise Mat

CHOOSE YOUR COOL DOWN & STRETCHING

15 Min Full Body Cool Down & Stretching
30 Min Full Body Cool Down & Stretching
Upper Body Cool Down & Stretching