Upper Body Cardio Blast

What you need: 2 small (5-10 lb) dumbbells

Standing

Perform 8 reps of each move, with a set of 5 “8 Count Body Builders” between each move. see example here

Wood Chop(x8) see example here

Torso Twists (x8 each side) see example here (hold a weight for more of a challenge)

Cross Chop (x8 each side) see example here (hold a weight for more of a challenge)

Bicep Curls (x8 each arm) see example here

Lateral Shoulder Raises (x8 each arm, performed simultaneously) see example here

Alternating Plank Row & Tricep Kickbacks (x8 each arm) see example here

Perform circuit 3x with 1 minute rest between each circuit

Seated

Overhead shoulder press (x8 each arm) see example here

Shoulder Rotater (x8 each arm) see example here

Bent-arm Lateral Raise (x8 each arm, performed simultaneously) see example here

Sit-up with Alternating Cross Punches (x8 each arm) see example here

Tricep Dips (x8) see example here

Perform circuit 3x, with reps in final circuit done to failure instead of 8 reps (aka do as many as you can)

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