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DUMBBELL BACK AND ABS WORKOUT:
1. 5 Circuits: 3 Abs and 2 Back
2. Working time will vary based on the circuit
3. No Repeat Exercises
4. Duration: 26:00
DUMBBELL BACK AND ABS WORKOUT WARM-UP:
1. Alt Back Stretch
2. Good Morning Exercise
3. Toe Touches
4. Arm Circles
5. Trunk Twists
6. Int / Ext Rotations
DUMBBELL BACK AND ABS WORKOUT EXERCISES:
Abs: 40 on // 15 off
1. Side bend w/ shrug - L
2. Side bend w/ shrug - R
3. Side plank reach through - L
4. Side plank reach through - R
Back: 45 on // 20 off
1. Bent over row - L
2. Bent over row - R
3. Clean pull - L
4. Clean pull - R
5. High Row - L
6. High Row - R
Abs: 30 on // 15 off
1. Weighted Circle Crunch
2. Windshield Wipers
3. Plank Twist
4. Weighted Crunches
5. Bicycle Crunches
6. Cross Body Spiderman Crunches
Back: 45 on // 20 off
1. B.O. Reverse Grip Row - L
2. B.O. Reverse Grip Row - R
3. Shrugs
4. DB Swings
5. Good Morning Exercise
Abs: 40 on // 15 off
1. Flutter kicks
2. Plank Knee To Elbow
3. Leg Lifts
4. Hollow Body Hold
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