Speedy Sculpt Upper Body by Christine Comeau скачать в хорошем качестве

Speedy Sculpt Upper Body by Christine Comeau

Upper Body Speedy Sculpt by Christine Comeau Heavy med light weights ball jog arm circles walk out down dog cobra squat hands down to deadlift knee pull SET 1: Triceps (50:10 x 1) 6 mins 1. Tricep kickback 2. Tricep jack 3. Tricep burpee + tricep kickback 4. Tate press 5. Tricep fall + plank jump forward + 180 tuck jump 6. Tricep dips SET 2: Biceps (50:10 x 1) 6 mins 1. Bicep curl in wall squat (stability ball between wall and back) 2. Bicep curl laying on stability ball 3. Burpee + bicep curl 4. One arm concentration curl (left) 5. 4 switch lunges + hammer curl 6. One arm concentration curl (rgt) SET 3: Chest (50:10 x 1) 1. Chest flys + bridge pose 2. Staggered push up burpee 3. Wide chest press + leg raises 4. Diamond push up burpee 5. Press out + static plie 6. Standard burpee SET 4: Shoulders (50:10 x 1) 1. Clean and press 2. Snatch and lunge 3. Single arm burpee +SA upright row (right) 4. Surrenders 5. Pike push up + arnold press 6. Single arm burpee + SA upright row (left) SET 5: Back (50:10 x 1) 1. Burpee back flys (flys in plank and top) 2. Burpee + explosive pushup back extension 3. Bent over row + deadlift down + plank hop 4. Lunge + SA fly - use very light weights, lunge back hold two weights in front of you, fly the arm of the leg that is lunged back opening the core 5. Plie upright row +deadlift 6. Pull over to V-sit Russian twist Tabata pairs (20:10 x8) 8 min Set 1: 1. Plyo push ups- wide push up jump in to tricep push up 2. Around the world arms Set 2: 1. Upper/upper elbow front kick 2. 4 wide high knees drop/pop switch kick/switch kick AMRAP 5 min 5 bicep curl + press out + rotate out 5 lizard push up 5 burpees 5 tricep dip + crab toe touches 5 weighted inch worm + plank rows 5 traffic directors