aloha wow (workout of the week)

Pressed for time? Use either of these workouts below to get an effective workout in a flash.

Shoulder Pump:

Do 3 sets of the following, without any rest between exercises. Rest 30 seconds at the end of each set.

  • Dumbbell shoulder press 10 reps
  • Dumbbell lateral raises 10 reps
  • Dumbbell front raises 10 reps
  • Dumbbell upright row 10 reps
  • Dumbbell rear delt 10 reps
  • 30-seconds up up down down planksĀ 


Bodyweight Circuit:

Do this workout three times through, directly from one move to the next. Rest 30-60 seconds at the end of each circuit.


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