"Perform each movement for 45 seconds on, 20 second rest. Repeat 2x!"- Coach Lauren Serpico
Bicep Curl with Alternating Static Hold
Keep one arm at 90° with elbows tucked tight. Curl the other arm while keeping that isometric hold on the opposite one. Alternate which arm is curling every set, or switch halfway!Dumbbell Punches
Keep one foot slightly in front of the other, hips square, core tight. Using light dumbbells mimics the resistance of punching a heavy bag. 1,2..1,2..1,2.. keep a nice rhythm punching it out until the bell rings!Bent over fly
Hinge at the hips with a slight bend in your knees and as always, a tight core, chest proud, shoulders down. With palms facing each other, squeeze your shoulder blades together opening your wing span. Contrrooool the weights on the way back down. Stay fly.Tricep Extension
Stay hinged at the hip with your core and elbows tucked tight, and extend the weights behind you. Just like with the fly’s, we’re staying nice and controlled, avoiding swinging those weights!Shoulder press with alternating static hold
Distribute your weight evenly holding your core tight, keeping both arms up for that nice isometric burn. Choose 1 arm for each round to press, or switch halfway!
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