10 exercises
Four sets
40 seconds of work | 20 seconds of rest
1. Chest fly with legs at a 45Β° angle
2. Tricep push-ups with resistance band around the back
3. Hollow hold progression into V ups
4. Row alternate left and right with each set
5. Shoulder
6. Hammer curl
7. Side plank with extension - Alternate left and right with each set
8. Tricep kickbacks - Alternate left and right with each set
9. Dead lift and bent over wide row combo
10. Superman shoulder retraction
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