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Bodyweight Workouts: 12 Min Upper Body Routine

By Chris Davis

Experience
Intermediate (2-3 years)
Time
21 minutes/day
Good for
Build Muscle, Fat Loss, Gain Strength, Increase Stamina, Tone Body
Equipment
2 x Dumbbell, BOSU Ball, Bodyweight, Flat Bench, Parallette Bars
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
Description
Source: www.popworkouts.com

Body Weight Workouts are a great way to stay in shape. You can do them in at home, or outside. This body weight workout focuses on a 12 minute upper body and abs routine. This program will use tricep dips, bear crawls, swimmer abs, chest flys, and crunches. The Body Weight Workouts: 12 Min Upper Body programs aims to build your chest, triceps, shoulders and abs.

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12 Min Upper Body Routine

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3 s, 50s, (rest 10s)
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Plank with Feet Elevated & Knee Tuck
3 s, 50s, (rest 10s)
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Bear Crawl to Push-up
3 s, 50s, (rest 10s)
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BOSU Ball Crunch demonstrationPlay BOSU Ball Crunch demonstration
3 sets, 50s, (rest 60s)
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Circuit
Dumbbell Flyes demonstrationPlay Dumbbell Flyes demonstration
50 sets, 2 reps, (rest 0s)
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Neutral-Grip Dumbbell Bench Press demonstrationPlay Neutral-Grip Dumbbell Bench Press demonstration
50 sets, 2 reps, (rest 0s)
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Date Created: 1/1/2020, EST


Last Updated: 5/18/2021, EDT

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