Strengthen your back and bicep muscles! Using an advanced training technique called drop set training, we focus on completing a set until failure, and then we lighten the load by 10–30% and repeat, with little to no rest in between sets. This type of training will maximize muscle strength.

Day 11 of the Unstoppable Challenge.

Tools: various dumbbells from moderate to heavy, chair or bench, tubing for the warm-up.

2 x 40sec
Scapular push-ups
Wall slides

2 x 40sec
Tripod row
Tripod row
Reverse grip bicep curl

2 x 40sec
Reverse flys
Bicep curls

2 x 40sec
Tripod thumbs away row
Tripod thumbs away row
Circular bicep curls

1 x 40sec (
Double crunch (alt: plank)
Starfish crunch (alt: side plank)
Flutter kicks (alt: side plank)