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Home Rugby Upper workout

Equipment needed: Dumbbells 3-10kgs, I am using 4kg’s, (or use 2 x 5 litre water bottles), mat or soft surface and a coffee Table or wide chair for Body Rows (watch me get stuck!!).

Warm Up: Squat curl press x 5, Mini circles x 10 back forward, Overhead touches, chest flys, swing arms out & Over.
30sec work/15 sec rest x 3 add 5 sec each week

1) Push Ups (D/B on back)
2) DB rear Flyes forward, side, back
3) High to Low Planks
4) Body Rows with Chair or pull up or both
5) Side Raises (on 1 leg) 30 into alternate Shoulder presses
6) 4 Point Stance, Hand, Hand, Kiss Ground
7) Reverse Dips on 2 chairs
8) Crawling forward x 4, back x 4, side x 4
9) Upright row and push out
10) D/B V Ups
11) Side Plank Thread Needle x 2sets
12) Sit Ups and Punch
13) Shoulder Push ups
14) ½ Squat D/B curls fast

Stretch Down: Lying Chest Stretch, Kneeling Lat stretch, Lower back cross over stretch, Neck Stretch and Proud chest stretch again.