I used my Gymboss Timer
I just got my Gymboss Timer
Are you Ready?
Here we Go!
Try this workout if you want to get sexy shoulders, arms, and abs!
* You will need some Dumbbells, a Jump Rope, and a clock or timer.
* Also… make sure you use weights that will challenge you!
Jump Rope
*Jump Rope for 1 minute then rest 30 seconds. Repeat this 3 times.
1 minute Jump Ropes………………. 30 second Rest
1 minute Jump Ropes………………. 30 second Rest
1 minute Jump Ropes………………. 30 second Rest
* Move on to next exercise.
Planks
30 second Plank…………. 20 second Rest
30 second Plank…………. 20 second Rest
30 second Plank…………. 20 second Rest
30 second Plank…………. 20 second Rest
* Move on to the next exercises.
Side DB Laterals with DB Punches
30 second Side DB Lats……………….. 30 second DB Punches
30 second Side DB Lats……………….. 30 second DB Punches
30 second Side DB Lats……………….. 30 second DB Punches
* No Rest between the Side DB Laterals and the DB Punches. You are going, Non-stop, back and forth, changing every 30 seconds between the 2 exercises until you complete the sets above.
* Rest 30 seconds to 1 minute after the above exercises are done if you need to.
Alternating DB Curls with 2 Arm DB Extensions
30 second Alt. DB Curls………………… 30 second 2 Arm DB Ext.
30 second Alt. DB Curls………………… 30 second 2 Arm DB Ext.
30 second Alt. DB Curls………………… 30 second 2 Arm DB Ext.
* No Rest between the DB Curls and the DB Extensions. You are going, Non-stop, back and forth, changing every 30 seconds between the 2 exercises until you complete the sets above.
* Rest 30 seconds to 1 minute after the above exercises are done if you need to.
Scissors and Crunches
30 second Scissors………………….. 30 second Crunches
30 second Scissors………………….. 30 second Crunches
30 second Scissors………………….. 30 second Crunches
* No Rest between the Scissors and the Crunches. You are going, Non-stop, back and forth, changing every 30 seconds between the 2 exercises until you complete the sets above.
* You are finished after this!
Let me know how you do if you try this workout. It’ll give you a nice burn in your shoulders, arms, and abs and they’ll feel nice and toned when you’re done!
Thank you,
Clifta Coulter Perez
Reno Fitness Trainer
Bootcamp Instructor
Former IFBB PRO Bodybuilder
Honor God with Your Body 