In this workout if you have 2 sets of dumbbells available, you’re going to need them. There is a lot of fast punching in this workout! Since you are going to be using weights using full upper body strength while still keeping proper form you will need a lighter weight than let’s say, when you’re doing bicep curls. You can use 7.5 pound dumbbells to do the front punches and use 12.5 pounds for the remaining exercises. If you don’t have light dumbbells, grab two water bottles for the punching, it works great!
Here is the workout:
- 100 Dumbbell Front Punches
- 50 Alternating Bicep Curls
- 100 Dumbbell Front Punches
- 50 Alternating Front Raises
- 100 Dumbbell Front Punches
- 50 Tricep Kickbacks (per arm)
- 100 Dumbbell Front Punches
- 50 Hammer Curls (together)
- 100 Dumbbell Front Punches
“50 Alternating” means complete a total of 100, 50 Per Arm! When completing the tricep kickbacks complete all 50 reps on one arm before completing the other arm. When its time to complete hammer curls, complete them all with both arms together.
Image Source: Kama Fitness
DUMBBELL FRONT PUNCHES: In a standing position, holding a dumbbell in each hand beside your hips. Using one arm at a time, raise your hand directly in front of you in a punching motion (chest height) and bring your hand back to your side as you raise your opposite hand.
BICEP CURLS: In a standing position, holding a dumbbell in each hand with palms facing your hips, bend your elbows, raise one dumbbell at a time while turning your palm towards your shoulders as you raise the dumbbell. Use your bicep muscle to curl the dumbbells into your chest.
FRONT RAISES: In a standing position, hold a dumbbell in each hand with palms facing your body and arms down beside your hips. Raise one dumbbell at a time, directly upward until shoulder height. Keep your arm straight while raising the dumbbell. Then return back to starting position.
TRICEP KICKBACKS: In a standing position bend forward keeping your back straight while holding a dumbbell in each hand. Straighten your arm so it is directly behind you while using one arm at a time (completing all 50 reps) bend your elbow bringing the dumbbell into your chest and releasing. Be sure to squeeze your tricep muscles and feel the burn baby!
HAMMER CURLS: In a standing position, holding a dumbbell in each hand with palms facing your sides, bending your elbows raise the dumbbells together in a vertical position up towards your shoulders. Lower and repeat.
Via: Kama Fitness