1Plate Upright Row
2Bent Over Two-Dumbbell Row (Pronated Grip)
3Lying Dumbbell Press
4Bent Over Dumbbell Lateral Raise
5Seated Dumbbell Triceps Extension
6Dumbbell Alternate Bicep Curl
8Knees to Chest
- Recommended number of laps
- Repeat all steps once.
Take 30 seconds pauses between steps.
- Workout duration
- This workout should take about 45 minutes to complete it.
- Workout info
- Try this Urban Workout for women which will keep your body in a shape.
- Workout description
- Hard, female workout for the city.
Plate Upright Row
4 series 15-20 repeats with 30 second pauses
Grab a plate with both hands (close-grip). The plate should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight.
Lift the plate raising your elbows up and to the side. Keep the plate close to your body as you raise it. Continue to lift the plate until it nearly touches your chin. Pause for a second at the top of the movement.
Lower the plate back down slowly to the starting position and repeat the exercise according to the training plan.