videos

Sets: 3-5 Reps: 10-12 Muscle's Worked: Pectorals, Coracobrachialis, Serratus Anterior & Anconeus. Breathing: Inhale before starting the movement, exhale at the end. Tempo: Slow and even paced movement. Do Not: Jump, bounce or swing the weight.

Sets: 3-5 Reps: 10-12 Muscle's Worked: Latissimus Dorsi, Trapezius, Teres Major/Minor, Infraspinatus, Rhomboids, Spinal Erectus, Deltoids & Brachialis/Brachioradialis Breathing: Inhale before starting the movement, exhale at the end. Tempo: Slow and even paced movement. Do Not: Jump, bounce or swing the weight.

Sets: 3-5 Reps: 10-12 Muscle's Worked: Deltoids, Triceps, & Trapezius Breathing: Inhale before starting the movement, exhale at the end. Tempo: Slow and even paced movement. Do Not: Jump, bounce or swing the weight.

Sets: 3-5 Reps: 10-12 Muscle's Worked: Quadriceps, Gluteals, Hamstrings, Calves & Adductors Breathing: Inhale before starting the movement, exhale at the end. Tempo: Slow and even paced movement. Do Not: Jump, bounce or swing the weight.

Sets: 3-5 Reps: 10-12 Muscle's Worked: Abdominals, Obliques & Tensor Fasciae Latae. Breathing: Inhale before starting the movement, exhale at the end. Tempo: Slow and even paced movement. Do Not: Jump, bounce or swing the weight.

Sets: 3-5 Reps: 10-12 Muscle's Worked: Triceps Brachii, Anconeus, Biceps Brachii. Breathing: Inhale before starting the movement, exhale at the end. Tempo: Slow and even paced movement. Do Not: Jump, bounce or swing the weight.

Beginner - 60 seconds On - 60 seconds off (5 Rounds) Intermediate - 120 seconds On - 45 seconds off (7 Rounds) Advance -180 seconds On - 30 seconds off (9 Rounds)