Carved to perfection your upper body using Tabata method

Total duration of training: 23 minutes
Structure: Cardio warm-up (3 minutes) + real part (20 minutes)
Number of rounds: 2
 Cardio warm-up:
1. High lift knee to opposite elbow (1 minute)

2. Tap Jacks (1 minute) 

3. Side attacks touch the ground (1 minute)

The main part
1. Bitcepsovo folding dumbbells - 20 seconds

 

Rest - 10 seconds 
Bitcepsovo fold - 20 seconds 
Rest - 10 seconds 
Bitcepsovo fold - 20 seconds 
Rest - 10 seconds




2. Unilateral tritsepsovo unfolding behind the head with a dumbbell - 20 seconds

 

Rest - 10 seconds 
Unilateral tritsepsovo unfolding behind the head with a dumbbell - 20 seconds 
Rest - 10 seconds 
Unilateral tritsepsovo unfolding behind the head with a dumbbell - 20 seconds 
Rest - 10 seconds
 
3. Flaysove with dumbbells on Bench Press - 20 seconds 
Rest - 10 seconds 
Flaysove with dumbbells on Bench Press - 20 seconds 
Rest - 10 seconds 
Flaysove with dumbbells on Bench Press - 20 seconds 
Rest - 10 seconds 




4. Flaysove with dumbbells for chest bench press - 20 seconds

Rest - 10 seconds 
Flaysove with dumbbells for chest bench press - 20 seconds 
Rest - 10 seconds 
Flaysove with dumbbells for chest bench press - 20 seconds 
Rest - 10 seconds
  

5. Pulouvar with dumbbells - 20 seconds

Rest - 10 seconds 
Pulouvar with dumbbells - 20 seconds 
Rest - 10 seconds 
Pulouvar with dumbbells - 20 seconds 
Rest - 10 seconds

 

6. Press with dumbbells over head standing - 20 seconds

Rest - 10 seconds 
Press with dumbbells over head standing - 20 seconds 
Rest - 10 seconds 
Press with dumbbells over head standing - 20 seconds 
Rest - 10 seconds

Repeat one more time (to make a total of two rounds) this sequence of exercises. 






 Тhis is the all workout :