20 minutes upper body sculpture

Equipment: Weighted items, alternative walls and elevated surfaces
Format: Tabata: Each speed is continuously done for 0:20 in maximum effort, followed by 0:10 for 4:00 total. It is written as a circuit.
How to set a drop: Round 1 is your heaviest set and you should be within the suggested rape range when you collide with your representative roof. Once you reach the top of your representative, set your weight separate and hold a set that is 20-30% lighter, and with all the reps you can rest at least. Once you complete that set, hold a set of weight that is 20–30% lighter than the final set and perform more and more representative.

Tabata

• Burpees
  • Start standing on top of your mat with your core hanging and chest.
  • Fold your knees, apply your hands on the mat, and jump your feet back into a high plank position, with a wrist on the shoulder, hanging core, back flat, and neutral gaze (not looking up or not)) to the shoulder position.
  • Fold your arms and lower yourself towards the mat for a push-up while keeping your shoulders away from your ears.
  • Keep in mind that your hips and torso are moving in a row.
  • Maintaining a hanging core and flat back, push yourself back to the initial position.
  • Jump your feet back to your hands and drive through heels to stand or jump.
  • Repeat for the allocated time.
  • MOD: For low effects, remove the jump and remove your feet.
  • Complete the push-ups with your knees on the mat or complete the entire sequence with your hands placed on an elevated surface (bench/couch/chair) instead of mat.
• Jack press
  • Standing together with your feet and hanging the core. Hold your light weighty objects in your hands, back and shoulders in a roundpost position back and down (as you stand against a wall).
  • Widen your legs because you press the weight towards the sky with weapons throughout the extension as you are pressing a shoulder. Keep your elbow back and keep your chest open.
  • Jump your legs back together, bring your arms back to the initial position, and repeat for the allocated time.
  • MOD: Remove weighted items and make this step a less impact by removing/or jump and in turn, exhaling and retracting each leg.

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Circuit:

• Narrow line stagnation
  • Stand with your core hanging, chest, shoulders back and down (as they were against a wall), and stand with weight weighted in both hands.
  • Kaj on the hips at an angle of 45 degrees with your body (sending back the hips as you are closing the door of a car with them), and attached between your shoulders, so they are not moving forward. Allow your dumbbell to hang under your chest and place your head and neutral position in a neutral position.
  • Pull your elbow near your ribage and back, squeeze your back muscles.
  • Stop for counting 1-3 seconds.
  • Gently lose weight with control in the event of hanging under your chest.
  • Repeat for your maximum representative.
• Leaning lateral growth (6-10)
  • With a weighted object in your left hand, bend against a wall with your right shoulder, being distinguished to keep your body in a position of an honest plank: core hanging, shoulders closes in their sockets, hip square and a strong straight line in the body.
  • Raise your left arm to the shoulder height, maintain a minor turn in the elbow and lead with your shoulder and elbow instead of your wrist.
  • Lose weight with control.
  • Repeat for your maximum representative, switch to the sides and match the representative.
  • Mod for Standing Lateral Rise: Your core hangs, stand with the chest, rolled the shoulders back, and weight in the hand.
  • Keeping your ribbacks down and engaged in the core, lift both weapons in the side, maintain a slight turn in the elbow and lead with your shoulders and elbows instead of your wrist.
  • Gently bring back the weight with control to your sides and repeat to your maximum representative.
• Biceps Curl (6-10)
  • Standing and holding weight with palms at the front, a hanging core and shoulders back and down (as they were against a wall), bending over the elbow to curl weight to the height of the shoulder.
  • With control, lose weight in the initial position. Keep in mind that you are putting your elbow on your ribback for the curl period and not allowing your shoulders to shrink or move forward.
  • Repeat for your maximum representative.
• Narrow line stagnation
• Leaning lateral growth (6-10)
• Biceps Curl Drop Set: (6-10), Amrap, Amrap
• Narrow line stagnation
• Leaning lateral growth (6-10)