Healt,Bodybuilding&Fitness | Zablon Osiemo’s FREE UPPER BODY & ABS CIRCUIT

ZABLON

Upper Body & Ab Circuit

*Warm up 10 minutes Cardio

•Curcuit 1
Dumbbell bent over 2 arm row -15 reps.
Dumbbell two arm biceps hammer curls -15 reps.
Pushups -15 reps.
Mountain climbers -30 seconds.

REPEAT CIRCUIT 1 TWICE (total 3 times)

•Circuit 2
Triceps chair dips -15 to 20 reps(if too easy lift one leg).
Over Head Dumbbell press -15 reps.
Front raises -15 reps.
Tuck jumps -15 jumps.
High knees -30 seconds.
Kick backs -30 seconds.

REPEAT CIRCUIT 2 TWICE (total 3 times)

•Circuit 3
Dumbbell chest press -15 reps.
Dumbbell chest fly -15 reps.
Upright row -15 reps .
Set timer for 2 minutes
Upper cuts : 30 seconds.
Front jabs : 30 seconds.
High/Low punches : 30 seconds each side.

REPEAT CIRCUIT 3 TWICE (total 3 times)

•Circuit 4
Basic crunch : 25 reps.
Bicycle crunches : 25 reps (both sides is 1 rep).
Reach toes -25 reps (keep head lifted entire time).
Leg drops (keep head lifted but supported ) -25 reps.
Stand up -10 tuck jumps.

REPEAT CIRCUIT 4 1-2 TIMES

stretch 🙂

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