Welcome to The Champion Effect and Workout Wednesday.

HIIT Shoulder and Tricep Workout

3 x 10 reps, 45 secs rest between sets

  1. Shoulder Press
  2. Lateral Raises
  3. Jump Chest Squats

3 sets x 10 reps 45 secs rest between sets

  1. Lateral Raises
  2. Bent over Lateral Raises
  3. Tricep Kickbacks
  4. Knees to Chest

3 sets x 10 reps 45 secs rest between sets

  1. Dumbbell Tricep Press
  2. Seat Front Raises
  3. Dumbell Tricep Extension

5 Sets x 10 Reps 45 secs rest between sets

  1. Dips with Leg Raises
  2. Normal Dips

HIIT Circuit 45 secs rest between sets

20 Secs each station x 5 rounds

Tabata sprints on the bike