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🛠️ Equipment Needed:
Pull-Up Bar
Dumbbells (15 lb & optional 45 lb)
Cable Machine (optional alternative included) https://amzn.to/42AAFSu
Weighted Jump Rope (for warm-up)
In this workout:
Warm up your core and forearms with jump rope and dynamic hip circles.
Supersets alternate between core exercises (hanging ab raises, dynamic planks, oblique twists, side bends) and forearm builders (wrist curls, reverse wrist curls, dead hangs).
⏱️ Structured Timestamps:
00:00 – Warm-Up: Weighted Jump Rope & Hip Circles
02:55 – Superset 1: Hanging Ab Raises & Dumbbell Wrist Curls
07:05 – Superset 2: Dynamic Plank Reach & Reverse Cable Curl
11:40 – Superset 3: Oblique Twists & Reverse Wrist Curls
18:22 – Finisher: Dumbbell Side Bends & Dead Hang (Forearm Builder)
23:13 – Bonus Round: Extra Core & Forearm Challenge (Optional)
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Safety & Medical Disclaimer:
This workout video is for educational and informational purposes only and is not medical advice. Always consult a healthcare professional before starting any new exercise program. By performing any fitness exercises, you are performing them at your own risk. We will not be responsible or liable for any injury or harm sustained as a result of participating in this workout. Please exercise caution and listen to your body at all times.
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