BACK+TRICEPS & ABS
Move quickly between the 2 sets of exercises. Perform all exercises as a superset and then rest. Do not exceed 40-60 seconds.

 

BACK&TRICEPS:

  • DB BENT OVER STRAIGHT ARM REAR DELT RAISE:3 SETS x 15 REPS

EQUIPMENT:DUMBBELL – Level: 3KG

  • Start with a dumbbell in each hand
  • Keep your back straight and core braced, hinge your hips and bend over Hold the dumbbells down in front of you
  • With straight arms pull the dumbbells back behind you engaging your back muscles
  • Pause in the top position for 2-3 sec
  • Lower the dumbbells back down to the starting position with control Repeat reps as instructed

 

 

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

  • DB BENT OVER ROW: 3 SETS x 15 REPS

EQUIPMENT: DUMBBELLS (DB) – Level: 4KG

  • Start with a dumbbell in each hand, keep your back straight and core braced, hinge your hips and bend over
  • Hold the dumbbells down in front of you with palms facing forward
  • Pull both dumbbells up towards your torso keeping your elbows close to your body and tracking back
  • Squeeze your back muscles at the top
  • Take the dumbbells back down to the starting position with control
  • Repeat reps as instructed

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

  • DB SINGLE ARM BACK ROW: 3 SETS x 15 REPS E/S

EQUIPMENT: DUMBBELL (DB) – Level: 5KG

  • Lean forward on the edge of a bench or a chair
  • Maintain a flat back
  • Pick up the DB or Kettlebell from the ground with your one hand
  • Position your hand slightly forward in front of you
  • Swing the dumbbell up by squeezing the back muscles together
  • The Kettlebell or DB has to be exactly under your elbow at the top of the movement
  • Stay in that position for 3 sec and squeeze your back muscle
  • Lower back down the weight to starting position
  • Repeat reps as instructed

 

 

TAKE 30-40 SECONDS REST BEFORE GOING ON TO THE NEXT SETS OF THE ABOVE EXERCISES!
ONCE YOU COMPLETE ALL 3 SETS OF THE 2 ABOVE EXERCISES, CONTINUE WITH THE FOLLOWING EXERCISES

 

 

TRICEP SUPERSET:

  • BENCH PUSH-UPS: 3 SETS x 12-15 REPS

EQUIPMENT: BODY WEIGHT

  • Bench push-ups are a great exercise for people who struggle with completing push-ups on the floor
  • Place your hands on the edge of a bench just beyond shoulder width apart
  • Hold your torso up at arm’s length with your toes on the floor
  • This is your starting position
  • Slowly lower yourself downward until your chest nearly touches the bench
  • Pause for 2 sec
  • Squeeze your chest and slowly press your upper body back to the starting position
  • Repeat reps as instructed

 

 

 

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

 

  • BENCH DIPS: 3 SET x 12-15 REPS

EQUIPMENT: BODY WEIGHT

  • Stand facing away from a bench, or a chair
  • Place your hands at the edge of a bench or a chair
  • Extend your legs out in front of you
  • Slowly lower your body by flexing at the elbows until your arm at forearm create a 90 degree angle
  • Using your triceps, lift yourself back to the starting position
  • Repeat reps as instructed

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

  • DB TRICEP KICKBACKS: 3 SETS x 15 REPS

EQUIPMENT: DUMBBELLS (DB) – Level: Choose a weight that will allow you to perform the reps with good form but will make it difficult for you to perform the last 2 reps

  • Start standing with a dumbbell in each hand
  • Keep your back straight and core braced
  • Hinge at the hips and bend over
  • Bend your arms and bring the dumbbells up towards your chest
  • Keeping your elbows up, push the dumbbells back until your arms are straight behind you
  • Squeeze your triceps in this back position and pause for 3 sec
  • Repeat reps as instructed

 

TAKE 30-40 SECONDS REST BEFORE GOING ON TO THE NEXT SETS OF THE ABOVE EXERCISES!
ONCE YOU COMPLETE ALL 3 SETS OF THE 2 ABOVE EXERCISES, CONTINUE WITH THE FOLLOWING EXERCISES

 

 

 

ABS 🔥🔥🔥

This is the time to burn your abs!
It’s designed to sculp your abs!

Set your TIMER for 40 seconds for the plank exercise.
Work fast and hard between sets with a 10-second transition time to the next exercise. Rest only after completing the superset, which means performing one exercise after another and resting for no more than 40-60 seconds before the next round/set

 

  • LYING CRUNCHES:2 SETS x 20 REPS

  • Lay down on your back
  • Plant your feet on the floor,hip-width apart
  • Bend your knees and place your arms below your head
  • Contract your abs and inhale
  • Exhale and lift your upper body,keeping your head and neck relaxed Inhale and return to the starting position

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

  • OBLIQUE CRUNCHES : 2 SETS x 15 REPS E/S

  • Lay on your back with your knees bent
  • Place your hand behind your head
  • Place your right foot above your left knee Inhale and brace your core
  • While breathing out, raise your left shoulder off the ground, crunching your obliques by bringing your left elbow toward your right knee
  • Repeat all reps on one side and continue to the other side

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

  • PLANK : 2 SETS x 40 SECONDS

  • Set your body into a plank position
  • Shoulders just above the elbows
  • Keep your abdomen tight and your back straight
  • Stay in this pose for 40”
  • Repeat reps as directed