BEACH BODY FRIDAY: Abs, Bi's, Chest and Tri's

Reminder:  BBF weights are not written as Rx.  You should focus on choosing weights that will be manageable through all sets.  BBF exercises are meant to COMPLIMENT your lifting!  Not make you arms stuck like a T-rex for a week.

SET 1: ABS

10 Sets at a moderate pace:

10 Ab-mat situps
10 Jack Knifes

12 MINUTE CAP

SET 2: Chest and Tri's!!!

12 Minute AMRAP or 4 sets:

10 DB Bench Press - moderate weight
10 DB Triceps Kick backs (each arm) - light weight
10 Push ups
10 DB Chest Flies - light weight

SET 3: Bi's

12 Minute AMRAP or 4 sets:

15 Double DB Hammer Curls
15 Seated DB bicep curls (each arm)
15 Double DB Bent over rows

AFTER PARTY:  100 Flutter kicks for time

5 Minute Time Cap

 

Danny warming up for class with some kettle bell swings.

Danny warming up for class with some kettle bell swings.