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6 minute workout

6 minute workout

Why not workout your upper body with our 6 minute high pump circuit to maximise your workout. Make sure you muscles get a wake up call with some of the following exercises.



You can perform this exercise in all three biceps actions, normal / reverse and hammer. Aim to keep your elbows close to your side. You may want to be lying (harder) or seated during this exercise. Avoid swinging the weights, if you get tired, work one arm at a time.


This exercise can be performed either seated or standing. Aim to take the weights out to your side, keeping a slight bend in the arm at the elbow joint. You may want to work in an alternate arm motion, or with both arms together.

Bent Over 2 Arm Row

Commence the exercise with your feet close together, holding suitably weighted dumbbells in each hand, on the outside of your feet, keeping your arms straight, legs slightly bent, with your back straight. Smoothly lift your elbows high, focusing on using your back muscles to lift the weights.

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Training programs, Another 6 minute workout, Fitness exercises and Exercise programs.

This circuit can be performed in a number of different ways, and for best results you should aim to vary the methods to stop your body becoming adapted to your workouts.

The circuit should be performed in two sets of three, ideally using a slightly lighter weight for the last three exercises. Minimal rest between exercises should be maintained i.e. only 5 seconds. The goal is to use a medium weight for high repetitions.

Try some of the following methods for performing this circuit.


Look at doing three sets of all 6 exercises, first time round do 20 seconds of each exercises, then 15 seconds for the last two sets. Depending on the weights that you have, and your own strength capabilities, adjust the time to suit your fitness, and aim to work with only 30 – 45 seconds rest between each sets. Spend this time to shake and stretch your arms.


Use a suitable weight for 20 repetitions for each exercise, then 15, followed by 12. At the end of each circuit rest for 30 – 60 seconds, using this time to give your arms a quick stretch.


Keep the repetitions the same, i.e. 20, however, at the end of each circuit, drop the weight. For example, start with a 5kg and finish with a 3kg.

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