Hey there everybody,

Today we are going to do another workout to strengthen our upper body and core.

Prepare your equipment, warm up and let’s do it.

Enjoy!

WARNING: Use at your own risk. Please see our disclaimer!

Upper Body & Core Time Challenge #2 Advanced

Needed equipment:

• A pear lighter dumbbells (I am using my 3kg (6,6lbs) DBs);
• A pair heavier dumbbells (I am using my 5kg (11lbs) DBs);

WO:

Twister Push-Up x10;

Part1 (schoulders):

1. DB Shoulder “L” raise x10 (2 count as 1) (2 DBs 3kg (6,6lbs));
2. DB Overhead Press x10 (2 DBs 3kg (6,6lbs));
3. DB Rear Delt Row x10 each arm (1 DB 5kg (11lbs));
4. One Leg Knee to Chest x20 (2 count as 1);

Repeat 1 & 2 & 3 one more time;

Twister Push-Up x10;

Part2 (biceps):

1. DB Biceps Curl with Hold x10 each arm (2 DB 5kg (11lbs));
2. Side Plank Arm Raise x10 (R) (1 DB 3kg (6,6lbs));
3. DB External Biceps Curl with Hold x10 each arm (2 DB 5kg (11lbs));
4. Side Plank Arm Raise x10 (L) (1 DB 3kg (6,6lbs));
5. DB External Biceps Curl with Hold x10 each arm (2 DB 5kg (11lbs));

Twister Push-Up x10;

Part3 (triceps):

1. Chair Dips x15;
2. Laying DB Close Grip Press with Flutter Kicks x15 (2 DB 5kg (11lbs));
3. Plank Side Knee Tuck 30 sec each side;

Repeat 1 & 2 one more time;

Twister Push-Up x10;