Be so good they can't ignore you.
Circuit 1: 20 min AMRAP
*AMRAP (As many rounds as possible) Set a timer for 20 minutes and complete as many rounds as possible until the time is up. Take short breaks as needed.
Rest 2 minutes, then complete 3 Rounds of the following
10 Reps Each Arm
10 Reps Each Side
Exercise modification: To make the exercise more difficult you can bring your feet together or to simplify the exercise walk your feet out wider than shoulder width apart. This will help with stability.
If the push up position is too challenging drop your knees to the floor.
For the half-kneeling chop & lift exercise, you will need a small weight or something around the house. A great option is a gallon jug. A gallon of water weighs about 8.3 pounds. You can also do this with a resistance band wrapped around something that is sturdy. Get creative!
Dumbbells, kettlebells, barbells, and even resistance bands lead to a greater hormonal response compared to similar exercises performed on a weight machine. A wider range of muscles are needed and used when lifting free weights and the synergistic movement ignites more calorie burn and muscle development. For movements that are new to you or that you need help with, weight machines are a great way to develop correct form.
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