DUMBBELL DEADLIFTSĬomplete this circuit 3 times with 1 minute rest between each round.
LYING SINGLE ARM EXTENSION PALMS FACING 12 REPS - EACH ARMĬomplete this circuit 3 times with 1 minute rest between each round. SINGLE ARM OVERHEAD DUMBBELL PRESS 10 REPS - EACH ARMĬomplete this circuit 3 times with 1 minute rest between each round. SIDE PUSHUPĬomplete this circuit 3 times with 1 minute rest between each round. LYING SINGLE ARM EXTENSIONĬomplete this circuit 3 times with 1 minute rest between each round.
REVERSE FLYSĬomplete this circuit 3 times with 1 minute rest between each round. FRONT DUMBBELL RAISESĬomplete this circuit 3 times with 1 minute rest between each round. What people are saying about my programs The Sore To The Core fitness ebook contains 4-weeks of High Intensity Interval Training, with in-depth exercise explanations and a couple pages of bonus recipes to try out The benefits to this program are endless and is perfect for anyone wanting to tone up or lose weight in the mid. LYING SINGLE ARM EXTENSION - PALM FACING YOUĬomplete this circuit 3 times with 1 minute rest between each round. TRICEP DIPĬomplete this circuit 3 times with 1 minute rest between each round. DUMBBELL UPRIGHT ROWĬomplete this circuit 3 times with 1 minute rest between each round. OVERHEAD DUMBBELL PRESSĬomplete this circuit 3 times with 1 minute rest between each round. SIDE PUSH-UPĬomplete this circuit 3 times with 1 minute rest between each round. Tag me in your progress and transformation photos on instagram #upperbodyguide #alexajeanfitness and #AJFtransformationsĬomplete this circuit 3 times with 1 minute rest between each round. #alexajeanfitness SHARE YOUR PROGRESS Take a before picture and at the end of each week take a progress picture. If you're unsure if you should follow any of the guidelines mentioned within any of the content of this E-Book or site related to this content, contact a qualified professional. Your results are completely dependent on what you do with this knowledge. We do not guarantee you will lose any weight just from reading this document. By using this E-Book (30-Day Upper Body Challenge) you agree to hold harmless Alexa Brown, Alexa Jean Fitness, and Lex Brown LLC from any liability or personal injury associated with any content on this E-Book (30-Day Upper Body Challenge).
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Before performing any suggested testing and/or exercise assessments and practices, you should consult with a qualified professional who is familiar with such exercise assessment techniques and may properly interpret the results. This E-Book (30-Day Upper Body Challenge) and its associated content are for informational purposes only.
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