Today's workout is a timed interval lifting session focusing on the upper body. To perform this workout, you will need dumbbells and a timer. The work interval is 45 seconds long so the weight of the dumbbells will be lighter than usual.
Workout
Warm up: 3 rounds of 1 minute jump rope, 10 squats, 1 minute jumping jax, 10 push ups
Set #1: 3 Rounds of 45 second intervals with 15 seconds of rest between exercises
Shoulder Press
Push Ups
Bent Over Wide Rows
Set #2: 3 Rounds of 45 second intervals with 15 seconds of rest between exercises
Rear Delt Fly
Chest Fly
Back Fly
Set #3: 3 Rounds of 45 second intervals with 15 seconds of rest between exercises
Frontal Raise
Tricep Chest Press
Dead Lift
Set #4: 3 Rounds of 45 second intervals with 15 seconds of rest between exercises
Wide Curl
Dips
Hammer Curl
Skull Crushers
Stretch for 10 minutes
*If the weight you choose becomes too heavy during the interval, drop down to a lower weight and try to continue with the exercise until the interval is over.
Have fun with this workout!
Get Fit For It,
D & K
