Have any questions about any of the exercises below? No worries, Check out full demonstration here
Strength – Seated dumbbell shoulder press 5×15 (go lighter but make it challenging
* in between each set of shoulder presses, do as many strict pullups as possible with out dropping
rest 4 min
Core – complete 3 sets (all the way through the list is one set)
Plank to failure
rest 30 sec
10 windmills on each side – DEMO use 10-25lb dumbbell
rest 3o sec
10 slow hanging knee raises
rest 30 sec
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