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Upper Defines

December 15, 2016

1 min knee raises

1 min arm circles

1 min alternating front kicks


1: 3 SETS                20 REPS

Deltoid Raises FRONT

Deltoid Raises SIDE

Bent arm  Side Raises

Bent arm hands open(like opening a bag of chips)


2: 4 SETS              8 REPS with Dumbbells

Lunges with side raises 

Squats with center curls 

Stepup Lunges Curl to Press


3: 50 REPS per SIDE

Standing Front Kick

Standing Side Crunches(hand drop down thigh)

Standing Knee to Elbow Crunches 

Standing Leg Raises

Standing Kickbacks



4: 1 min jump lunges

    1 min knee high run

    50 criss cross jumps

    50 min climbers

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