Another 22-rep workout, this one targets your abs and would be great to do before or after the 22 Rep Arm Burner!
2 ROUNDS:
22 crunches, bent knees
22 crunches, feet on the wall 90 degrees
22 crunches, legs straight up
22 v-abs – left
22 v-abs – right
*CnD Original Workout
This one will really get your arms burning! It’s almost summer and we all want our arms nice and toned, right? Use weights that are challenging but allow you to finish all 22 reps of each exercise – we used 10lb dumbbells. Don’t forget there are 2 rounds of this killer circuit! If you’re not tired after two, go for 3 😉 It’s an original CnD workout, enjoy!
2 ROUNDS:
22 bicep curls, palms up
22 bicep curls, palms facing each other
22 bicep curls, palms facing down (use one dumbbell, perform a lower half curl)
22 plank to downward dog
22 commandos
22 double-hand single dumbbell front raise (raise from waist to shoulder level)
22 straight arm tricep pulses
22 crotch smashers (lie on back with one dumbbell, carry db from above your head down to your waist)
22 extended dumbbell circles (11 to the right, 11 to the left)
22 bird-dog planks
22 plank jacks
This is a good one to do if you don’t have a lot of equipment. We used one 15lb dumbbell but you could really use anything to add weight to the lunges. It would still be a great workout without added weight! This is ZWOW #8.
6 Rounds for time:
10 forward/backward squat jumps
10 weighted curtsey lunges
10 plank toe touch jump ups
10 side plank leg lifts each side
CHICSnDOGS 