I’m always looking for quick weight series, especially at home; here’s a quick upper body circuit.
Time: ~25 minutes
Equipment: Dumbbells, bench*, back extension bench*
*Optional equipment, if you don’t have one you can use a yoga or pilates mat.
Each exercise is 8 reps, 4 sets, 30-45 seconds rest between sets.
60 seconds rest between exercises.
·On the bench (on the mat): Chest fly into skull crusher (triceps extension)
·Standing: Forward row (hand on bench)* into tri extension into chest press
No bench: bend your knees slightly, and hinge forward at the hips until your back is nearly parallel with the ground.
·On the bench: Chest press (with dumbbells bring the weights together at the top) into leg lifts
No back extension machine/bench: Lie face down on the ground. Extend your arms out in front of you. Squeeze your glutes, shoulder blades, and lower back. Lift your legs and arms off the ground.
LMK how your workout goes!J
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