'DAY 7 | FREE 28 DAY WORKOUT CHALLENGE | Arms & Abs Tone | Timer & Modifications Included'

30:26 Apr 6, 2021
'Can you believe it... We\'ve made it to the final day of the week, and I have to say, I\'m feeling GREAT! I really hope you are two. Todays workout is all about the Upper Body and Abs. It requires minimal equipment and is made up of 3 circuits that burrrrn, in a good way! Who\'s ready?? #LetsDoThis  Don\'t forget to repeat these 7 workouts another 3 times, to make up your 28 Days. Please keep me posted with your progress in the comments below, annnnd keep your eyes peeled for the next #LeanWithLilly challenge. I love you guys xx Lilly xx   Equipment Dumbbells  2 set, one lighter set, one heavier I recommend  Lighter: 1-2kg (you can also use water bottles) Heavier: 2-4kg  Workout Layout 3 HIIT Circuits  Circuit 1 – 9mins 45 sec on / 15 sec recovery on each exercise Circuit 2 – 10mins 45 sec on / 15 sec recovery on each exercise  Circuit 2 – 9mins 45 sec on / 15 sec recovery on each exercise  Circuit 1 SHOULDERS & CHEST (Using lighter weights, accept No.5) 1. Shoulder Raises Hold (45deg angle) with palm twists up and down  2. Shoulder side raise (lower half way down only- keep tension on the muscles) 3. Steering Wheel Twists 4. Shoulder Side Raise with pumps (x10 palms down, x10 palms up & repeat) 5. Lying Chest Press (Use heavier weights if able) 6. Roll Back Hold & Row 7. Press Up 8. Front Raise (lower half way down only- keep tension on the muscles)  Circuit 2 ABS & SHOULDERS (Using lighter weights, accept No.) 1. Hundreds with weights 2. Sit up with punch x2 3. Roll back with Single Leg Crunch (alternate sides) 4. Russian Twists (using 1 heavier weight) 5. Dead Bugs 6. Roll Up/Down with Overhead Raise 7. Roll Back Hold Mini Crunch 8. Hundreds (add heavier weight in between shins) 9. Reverse hundreds 10. Bear position weight shifts in/out  Circuit 3 TRICEPS & BACK 1. Tricep Raises 2. Tricep Dips 3. Bent Over Row 4. Flies And repeat 1 – 4  BONUS 1. Plank Jump Jack x2 Commando 2. Roll Back Hold with Front Shoulder Raise Pumps   FOLLOW ME: Instagram:  https://instagram.com/lillysabri  Private Facebook Group- Lean with Lilly Guides https://www.facebook.com/groups/508730913266325/?ref=share  Twitter:  https://twitter.com/lillysabri  Facebook:  https://www.facebook.com/lilly.sabri/  Check out my website for blogs & loads of yummy recipes  https://www.leanwithlilly.com  ___________________________________________________________________  DON\'T FORGET to Subscribe for daily uploads xx Hit that bell icon to get a notification every time I upload.  20% OFF ALL OPTIMUM NUTRITION PRODUCTS \'lillysabri20\' on Check Out https://www.optimumnutrition.com/en-gb  My FREE 30 Day Fitness Program, Start Now https://www.youtube.com/watch?v=C0Mff...' 

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