Pinchaninch Home Workout (Hex Dumbbells)

Please remember to Warm-up before any exercise 4-5min (Mobility and pulse raiser)

Each exercise must be performed for 40sec with 20sec rest between exercises. Ensure maximum effort on every exercise using full range of movement.

1. Narrow squat and Side raise
2. Alternate Punches up
3. High knee sprint (holding dumbbells)
4. Reverse lunges into double Press
5. Mountain Climbers
6. Renegade Row + Press up
7. Static squat +Bent over Row
8. Dumbbell Burpee Curl +Press
9. Pectoral Fly
10. Sit up and push

Rest for 120 sec and repeat 2-3 times. If you are not completely out of breath, you didn’t work hard enough! Always Cool down and stretch

Top tips:

• Count how many reps you do on each exercise, make a note of it and try to beat it next time!
• Play fast music on your iPod/music player, the quick beat encourages you to work faster!
• Minimum rest as possible in between each exercise, this will increase your metabolism higher after each workout.
• To increase the intensity of your workout, feel free to increase to 50 sec or/and add heavier weights
• For better results, perform this workout first thing every morning to boost metabolism for the day!
• Always plan your sessions in your diary for the week, NO EXCUSES!
• Remember, hard work ALWAYS pays off! Go for it!

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