π₯20-10 SERRATUS SHREDDER SUPERSETS! ββββ πͺπΌShred your abs and shoulders and hike your heart rate with this PUNCH π₯& CRAWL π» supersets workout! You can do this without the band. But the band will provide resistance and force you to fully extend with your arms and activate your Serratus muscle more. This muscle (called the Puncher's Muscle) protracts your shoulder blades (pushes them away) and is key for shoulder health and performance. ββββ πPerform each move for 20 seconds of work with 10 seconds of rest between moves: ββββ 1. Speed Punches π₯ 2. Linear Bear π» Crawls 3. Rotational Speed Punches π₯ 4. Lateral Bear π» Crawls 5-8: Repeat 1-4 ββββ β That's 1 round that takes 4 minutes to complete. Do a single round as a metabolic starter or finisher. Do 2-4 rounds for a full blown cardio, abs, and shoulders workout, resting 1-2 minutes between rounds. ββββ π‘Join TheDailyBJ.com for more minimal equipment fat loss workouts you can do at home or take to the gym. πAnd get my bands and all my equipment at GardenOfGainz.com. ββββ #FlexFriday #Serratus #Boxing #Punch #Crawl #BearCrawl #Bands #ResistanceBands #BoxingWorkout #Cardio #CardioWorkout #Malibu #Fitness #Workout #Gym #HomeGym #Creed #Rocky #Conditioning #Shoulders #Abs #FatLoss #WeightLoss #Shred (at Malibu, California) https://www.instagram.com/p/Bo12mmFlEj5/?utm_source=ig_tumblr_share&igshid=15vd7idbygkmq
