2 Rounds
10 Hanging Strict Knee Raises
30sec Flutter Kicks
10 Spread Eagle Sit-Ups
10 Hanging Strict Oblique Knee Raises
30sec Flutter Crossover Kicks
10 Tempo Crunches (1sec Up Hold)

Rest 1,5min between Round 1 and 2

Right Away after 2nd Round

1min Elbow Plank
45sec Side Plank L
45sec Side Plank R

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INTENSE 3 x 5min

• Use 2x Db / Little plates (Recommend M=7/5kg F=5/2,5Kg)

BICEPS
1min Wide Curls
1min Hammer Curls
1min Reverse Curls
1min Drag Curls
1min Straight Curls

2min rest

SHOULDERS
1min Reverse Fly
1min Lateral Raises
1min Front Raises
1min Upright Row
1min Arnold Press

2min rest

TRICEPS
1min Kick Backs
1min Tricep Press
1min Scull Crushers
1min Close-Grip Press
1min Sumo Pushbacks