2 Upper Body Circuits – Dip Bars – 4 Minute BLAST!

Do you want your heart rate up and your muscles pumped-up? Read on…

Beginner Circuit 

Move quickly from one exercise to the next – do them as many times as you would like.

  • Dips: 10-12. Explode on the way up.
  • Inverted Rows: 10-12. Go all the way down to almost touching the ground, without your back touching the ground. Focus on the squeeze at the top.
  • Plank Tuck Jump: 10-15. Good for your abs and to keep your cardio up.
  • Modified Tricep Extension: 10-12. Great for working the triceps. Keep some padding under your knees. Use your triceps to push you back up. You don’t want to use your lats.
  • Inverted Rows/ the Australian Row: 10-12. Focus on the squeeze at the top. Keep your hips high, you don’t want your butt to sag too much.
  • Tucked L-Sit (a modified L-Sit): extend one leg out, one at a time. Hold for as long as you can, 10, 15 or even 20 secs.

Go through the circuits as many times as you would like to, twice, 3 or even 4 times.

Advanced Circuit

  • Tucked Planche Dips – these are awesome. Try 8 – 10. Keep knees pulled up as much as possible. Keep your body leaning forward.
  • 1-Arm Inverted Row: 10-12. Again remember to squeeze at the top. Change arms and do another 10-12.
  • Mountain Climbers: Do 10, 15 or even 20 a side. These are great for burning out the abs.
  • Body Weight Tricep Extension: 10-12. Use your triceps to push you up.
  • One-arm Inverted Row with a neutral grip: 10-12 per arm. These feel great because you can feel the squeeze at the top. Try to get your chest as close as possible to the bar.
  • Hold an L-Sit for 15-30 secs or for as long as you can. Keep breathing…
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