An hourish of awesomeness, if you dare to try.
Blink Amyβs Fitness!Β
60 sets of 8 reps - 480 reps total
Inspired by the class Body Works + Abs @ La Fitness
the # up # down is the tempo you do the exercise, in case youβre confused :) Good luck and drink plenty of water. Stretch before and after aswell!
Bicep curls 1 up 1 down x8
Bicep curls 2 up 2 down with alternating knee lifts x8
Bicep curls 1 up 1 down x8
Bicep curls 3 up 1 down x8
Bicep curls 1 up 3 down x8
Bicep curls 2 up 2 down with alternating knee lifts x8
Squats with dumbells at shoulders 1 down 1 up x8
Squats with dumbells at shoulders 3 down 1 up x8
Squats with dumbells at shoulders 1 down 3 up x8
Squats with dumbells at shoulders 1 down 1 up x8
Shoulder press 1 up 1 down x8
Shoulder press 2 up 2 down x8
Bent elbow flyes 1 up 1 down x8
Bent elbow flyes 2 up 2 down x8
Alternating flyes/shoulder press x8
Plie squat 1 down 1 up x8
Plie squat 3 down 1 up x8
Plie squat 2 down 2 up x8
Lateral raises 1 up 1 down x8
Lateral raises 1 up 3 down x8
Front raises 1 up 1 down x8
Front raises 1 up 3 down x8
Alternating lateral/front raises 2 up 2 down x8
Right foot forward lunges 1 down 1 up x8
Right foot forward lunges 2 down 2 up x8
Left foot forward lunges 1 down 1 up x8
Left foot forward lunges 2 down 2 up x8
Right arm bent over row 1 up 1 down x8
Right arm bent over row 2 up 2 down x8
Right arm bent over kickbacks 1 up 1 down x8
Right arm bent over kickbacks 2 up 2 down x8
Left arm bent over row 1 up 1 down x8
Left arm bent over row 2 up 2 down x8
Left arm bent over kickbacks 1 up 1 down x8
Left arm bent over kickbacks 2 up 2 down x8
Dumbell deadlifts 2 down 2 up x8
Dumbell deadlifts 3 down 3 up x8
Dumbell deadlifts 3 down 1 up x8
Bent over flyes 1 up 1 down x8
Bent over flyes 1 up 3 down x8
Bent over flyes 3 up 1 down x8
Right foot calf raises x8
Left foot calf raises x8
Right arm tricep extensions 1 up 1 down x8
Right arm tricep extensions 1 up 3 down x8
Left arm tricep extensions 1 up 1 down x8
Left arm tricep extensions 1 up 3 down x8
Crunches 2 up 2 down x8
Bicycle crunch 1 up 1 down x8
Bicycle right leg/left elbow only 1 up 1 down x8
Bicycle left leg/right elbow only 1 up 1 down x8
Crunches 3 up 1 down x8
Alternating leg ups 2 up 2 down x8
Right ankle on left knee crunch middle 1 up 1 down x8
Left arm side bends 1 up 1 down x8
Left arm past right knee 1 up 1 down x8
Left ankle on right knee crunch middle 1 up 1 down x8
Right arm side bends 1 up 1 down x8
Right arm past left knee 1 up 1 down x8
Crunches 2 up 2 down x8
Well done, you survived! Now go do some cardio!
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