U L T I MA T EB U R N& S C U L P TWO R K O U T

B UR NP OR T I ON

V a l b a n dS i d eH o p s :P u t t h eV a l b a n da r o u n dy o u r a n k l e s . S e p a r a t ey o u r f e e t a n ds i t b a c k l i k ey o u r s i t t i n gi nac h a i r . H o ps i d et os i d e , w h i l ema i n t a i n i n gt e n s i o no nt h eb a n d .D o2 0 .

V a l s l i d eS i d eL u n g ew i t haR e a c h : S t a n dw i t ho n ef o o t i nt h emi d d l eo f aV a l s l i d e . S l i d et h a t f o o t t ot h es i d e , w h i l er e a c h i n gy o u r a r msf o r w a r d . S t a n db a c ku pb ys l i d i n gy o u r f o o t b a c k i nw h i l eo p e n i n ga n dp u s h i n gy o u r a r msb a c k .D o2 0e a c hl e g .

S p e e dS q u a t :S t a r t w i t hf e e t h i pw i d t ha p a r t , l o w e r i n t oas q u a t a n ds t a n db a c ku p . D o2 0 .

P e n d u l u m: S t a r t i nah a l f s q u a t p o s i t i o na n da b st i g h t .L i f t y o u r l e gu pa n do u t t ot h es i d e , t h e nr e t u r n .R e p e a t w i t ht h eo p p o s i t el e gt oc o mp l e t ear e p .D o2 0e a c hl e g , a l t e r n a t i n g .

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U L T I MA T EB U R N& S C U L P TWO R K O U T
S C UL P TP OR T I ON

B r e a s t S t r o k e : S t a r t w i t had u mb b l l i ne a c hh a n d , p a l msf a c i n gd o w n .L i f t t h ed u mb b e l l su p t os h o u l d e r h e i g h t , a n ds q u e e z ei t b a c k . R e t u r nt os t a r t i n gp o s i t i o nt oc o mp l e t ear e p . D o1 2 .

C u r l &P r e s s :S t a n dw i t hy o u r a r msh a n g i n gd o w nw i t had u mb b e l l i ne a c hh a n d , p a l ms f a c i n go u t . C u r l t h ed u mb b e l l st o w a r d sy o u r s h o u l d e r s , k e e p i n ge l b o w sc l o s et oy o u r b o d y . T h e np r e s si t u po v e r y o u r h e a d . R e v e r s emo v e st oc o mp l e t ear e p . D o1 2 .

K i c kB a c k s : Wi t had u mb b e l l i ne a c hh a n d , b e n df o r w a r da t t h eh i p s , e l b o w st u c k e dt i g h t a t y o u r s i d e . E x t e n dy o u r a r msb a c kw h i l ek e e p i n gy o u r e l b o w si n . R e t u r nt os t a r t i n gp o s i t i o n t oc o mp l e t ear e p . D o1 2 .

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