EXERCISE PLAN:
YOU ARE ON LOCK DOWN, WORK OUT TO A SHOW OR MUSIC. COME OUT OF THIS STRONGER. IF YOUR ARMS GET TIRED, LET THE TIMER KEEP GOING AND REST YOUR ARMS. YOU WILL BUILD UP TO THIS!
USE YOUR TIMER ON YOUR PHONE. FIND THE RIGHT WEIGHTS THAT WORK FOR YOU.
1 MINUTE BICEP CURLS (HEAVIER WEIGHTS)
1 MINUTE HAMMER CURLS (HEAVIER WEIGHTS)
1 MINUTE SHOULDER LEVEL BICEP CURLS (LIGHT WEIGHTS)
1 MINUTE SHOULDER LEVEL SKULL CRUSHERS (LIGHT WEIGHTS)
1 MINUTE – ELBOWS TO YOUR SIDES, ROTATE ARMS OUT (HEAVY WEIGHTS)
BOXING – LIGHT WEIGHTS
1 MINUTE BOXER SINGLE BOXER PUNCHES (PROTECT THAT MONEY MAKER) HANDS UP TO FACE AND JUST DO SINGLE PUNCHES OUT)
1 MINUTE BOXER DOUBLE PUNCHES
1 MINUTE UPPER CUTS
1 MINUTE PRESS UPS (ARMS UP OVER YOUR HEAD)
1 MINUTE ROWS – (ARMS STRAIGHT OUT, THEN ELBOWS BACK LIKE ROWING A BOAT)
ABS:
1 MINUTE SIDE BENDS TO THE LEFT WITH WEIGHTS
1 MINUTE SIDE BENDS TO THE RIGHT WITH WEIGHTS
1 MINUTE CORE PRESSES – CORE TIGHT, KNEES SLIGHTLY BENT, 1 WEIGHT HELD BY BOTH ARMS, SHOULDER LEVEL. BRING TO YOUR CHEST THEN PUSH STRAIGHT OUT. KEEP THE CORE TIGHT