UPPER BODY WORKOUT ConikiXXX Workout 1 Week 1

ConikiXXX is the 1st workout system that you can do at home for FREE designed to be SAFE and suitable for people of all ages. Complete with detailed professionally designed tutorials that will get you working out safely and without risk of injury. Join the HOME WORKOUT PHENOMENON today, it's FREE. Just hit the SUBSCRIBE button on our site.

Do this workout on Monday, Wednesday, Friday of week 1. Do the workout challenge on same day which consists of a 60 minute walk with 6 intervals at minute 10,20,30,40,50,60 consisting of 6 ConikiXXX approved Burpees.

Part 1 - (do exercises 1-4 for 3 rounds without rest)

1. Push Ups 9 full 9 low 9 high 9 full

  2. Body Rows 9 full 9 low 9 high 9 full

  3. Medicine Ball Pullover & Press x 15

4. Boxer Skip x 45 seconds

Part 2 - (do exercises 5-8 for 2 rounds without rest)

5. Lying Dumbbell Tricep Extensions 9 full 9 high 9 low 9 full

6.Standing Dumbbell Bicep Curls 9 full 9 high 9 low 9 full

7. Medicine Ball Pullover & Press x 15

8. Boxer Skip 45 seconds

Remember to check out our ConikiXXX How To for correct exercise form and variations.

Con did this workout in 25 minutes 48 seconds

Niki did it in 26 Minutes 30 seconds

What was your time ?

ConikiTV uses and recommends the Gymboss Interval Timer 

Get fit and look fantastic with these workouts. Try it NOW !

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