Complex Upper Body and Cardio by Jamie

Complex Upper Body Burnout + Cardio (Jamie’s instructions: *Perform each move (1-3) for 20 reps, then 10 reps for 2nd round. Move 4 is a seamless flow of moves 1, 2, and 3 for 10 reps, then 5 reps.    (*Any single side move, do set # of reps per side) Heavy, med, and light weights 16” Elv sliders ball I am doing each move #’s 1-3 for 12 reps round 1, and 8 reps for round 2, move 4 is done for 8 reps. Biceps: 1. Hammer Curl 2. Regular Curl 3. Wide Curl 4. Hammer--Regular-- Wide Triceps: 1. Skull Crushers 2. Throat Crushers 3. Cross Chest Extensions 4. Skull -- Throat --Cross Shoulders: 1. Front Raise 2. Arnold Press 3. Lateral Raise 4. Front -- Arnold -- Lateral Back: 1. Standing Back Fly (arms straight in front of chest, fly out, keep straight arms) 2. Lat Pulldowns with DBs 3. Palms forward Rows 4. Fly -- Pulldowns –upright row Chest: 1. Bench Press 2. Chest Fly 3. Pullover 4. Press -- Fly -- Pullover Full Body Cardio Wipeout: (45:10 x2) I am doing it 50:10 2x 1. Plank hop to bear hop 2. Clean and Press 3. KB Swing 4. Squat to alt rev lunge and kick (Face Melter push-up position with knees bent, lower arms and legs simultaneously 5. Hands down straddle jump (keep hands on elv) 6. Slider Inchworms (feet on sliders) 7. Bear crawl kick throughs to Crab crunch (Alt Side Bridge Touchdowns + Elbow to Knee Crunch) 8. Plank Butt Kickers to double butt kick jump 9. Tricep Dip crab kicks on bench 10. Elevated burpee rows Quick Booty add on: Step ups 10/leg 2x Hip thrust circuit: 10 reps + 30 sec hold 3x Hip thrust circuit 10 reps + 10 sec hold 3x Curtsy downs 10/leg 2 x