Workout 30 - Hands Up!

This workout finishes with an intense blast to the shoulders.

Equipment needed: pair of dumbbells (lighter)

Warm-up (3- 5 minutes):

side shuffle

alternating front lunges holding the hip flexor stretch for about 5 seconds

inch worms

standing oblique twist

Workout:

circuit 1 (complete 3x):

Plank row with DB (10 each arm)

Squats (as many as possible in 1 minute)

circuit 2 (complete 3x):

DB swings (30)

push-ups (as many as possible in 30 seconds)

Bicycle crunches (50)

circuit 3 (complete 2 - 3x):

NO BREAK BETWEEN EXERCISES - only between circuits

20 seconds front raises

20 seconds side raises

20 seconds of overhead presses

20 seconds isometric T-hold (hold dumbbells with extended arms, even with your shoulders)