This is a quick but spicy workout! 🌶 No videos needed! It’ll leave you with a great upper body pump!💪🏼Only 2 quick circuits, 5 exercises total with just your bodyweight but trust me you’re going to feel it. Remember make it work for you. Rest as you need, and do pushups on knees or do on an incline using a bench or wall.
Here’s how to do it:
Perform 10 pushups, then do 2 mountain climbers and 2 shoulder taps (1 per side) while in plank position.
Rest if you need or jump right into next round!
Round 2: 8 pushups + 4 mountain climbers + 4 shoulder taps
Continue decreasing pushups by 2 and increasing mtn. climbers and taps by 2 until you perform 5th and final round of 2 pushups+10 of each mtn. climbers and shoulder taps. THEN Rest first for 2-3 min and ..... Repeat in reverse order! 😜
Round 6 would be 2 pushups +10 mtn. climbers + 10 shoulder taps;
Continuing up the ladder increasing pushups by 2 and decreasing climbers and taps by 2. Got it? Good👍🏼 REST between rounds as needed or wait for 2-3 min rest at end of circuit.
After circuit 1 perform circuit 2 as follows:
40 sec plank hold + 4 plank hip dips
35 second plank hold + 6 hip dips
Rest as needed or try to go for all rounds! Trust me it’s not easy!
Continue decreasing plank by 5 sec each round so last round is 20 sec while increasing plank hip dips by 2 till you complete 12 last round.
REST 2-3 min after all rounds and if you got it in you, complete in reverse starting with 20 sec plank hold + 12 plank hip dips.
Finally if you still got gas in the tank add in an optional 50 frog sit-ups 🐸! You’re welcome! 😉
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