EMOM Arms

Warm-up:

25 Jumping Jacks

20 Alt Arm and Leg Ext (R+L=2)

1:00 Plank

Down Dog to Runner's Lunge & Twist

Arm Circles

Then complete one of the following options-

Option 1:

EMOM (Every Minute on the Minute) for 20 minutes complete:

5 Pushups

5 DB Biceps Curls 20/25

5 OH Press 20/25

5 Triceps Ext 20/25

Option 2:

EMOM (Every Minute on the Minute) for 20 minutes complete:

5 Pushups

5 DB Biceps Curls 15/20

5 OH Press 15/20

5 Triceps Ext 15/20

Option 3: Less than 3 months

EMOM (Every Minute on the Minute) for 10 minutes complete:

2 Pushups

2 DB Biceps Curls 8/10

2 OH Press 8/10

2 Triceps Ext 8/10

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Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch