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STRONG & SWEATY PROGRAM

HAMMER CURL PRESS (4x10)

20s

Stand with dumbbells in hands by your sides. Without rotating your wrists, curl the dumbbells up to your shoulders, palms stay facing in towards eachother, then press the dumbbells straight up and slowly return the motion to starting position.

Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-20lbs
Advanced: 25-45lbs

Up Next in WEEK 4 DAY 5: FULL BODY

  • SUPERSET: SUMO SQUAT x ROW + INCHWORM MC
    00:39
    SUPERSET: SUMO SQUAT x ROW + INCHWORM MC

    SUPERSET: SUMO SQUAT x ROW + INCHWORM MC

    Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!

    Weight Recommendations:
    Beginner: 5-15lbs
    Intermediate: 20-35lbs
    Advanced: 40-60lbs

  • FINISHER CIRCUIT
    11:17
    FINISHER CIRCUIT

    FINISHER CIRCUIT

    Finisher Circuit: 2 rounds
    45 sec. work / 25 sec. rest

    -Plank Front Raise to Toe Taps
    -Right Arm Situp Twist
    -Left Arm Situp Twist
    -Hanging sumo Squat Pulses

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