Get down and dirty!

We hook you up with the Bioplus workout for full body exercise. Please remember to stretch before beginning any session. Let’s go!

• B – Burpees: This exercise works out your arms, back, chest, core, glutes, and legs. 10 reps x 2 [1]

• I – Incline Push-ups: This exercise works out your chest, shoulders, and triceps. 10 reps x 2 [2]

• O – Overhead tricep extension: This is an isolation exercise, and it targets triceps, back muscles, and your upper arm. 8 reps x 2 [3]

• P – Plank leg lift: This exercise improves your core strength particularly your abdominal muscles, lower back, hips and glutes. 10 reps [4]

• L – Lunges: This exercise works your quadriceps, glutes, hamstrings, calves, and core. [5]

• U – Uppercuts: When using dumbbells, this exercise can improve torso rotational strength, hip mobility, shoulder stability, core stability and increases your ability to push force efficiently from the ground up. 8 reps x 2 [6]

• S – Squats: This exercise works mostly your glutes (buttocks) and thighs. 10 reps x 3 [7]

You’re a step closer to a healthier you!

Sources:

Rider, S. (2018) ‘How To Do A Burpee And The Benefits of Burpees For Fat Loss’. Available at:
https://www.coachmag.co.uk/exercises/full-body-workouts/1718/burpee-5-of-the-best-for-fatloss#
https://www.coachmag.co.uk/exercises/full-body-workouts/1718/burpee-5-of-the-best-for-fatloss
(Accessed 25 July 2018) [1] 

Cespedes, A. (2017) ‘What Are the Benefits of Incline Pushups?’. Available at:
https://www.livestrong.com/article/206687-what-are-the-benefits-of-incline-pushups/
(Accessed 25 July 2018) [2]

Johnson, J. (2017) ‘What Are the Benefits of The Tricep Extension Exercise?’. Available at:
https://www.livestrong.com/article/465410-what-are-the-benefits-of-the-tricep-extension-exercise/
(Accessed 25 July 2018) [3] 

Dr. Mercola (2014) ‘5 Benefits of Doing Plank Exercise’. Available at:
https://fitness.mercola.com/sites/fitness/archive/2014/12/05/5-plank-benefits.aspx
(Accessed 25 July 2018) [4] 

Caines, K. (2017) ‘The Benefits of Lunges’. Available at:
https://www.livestrong.com/article/336841-the-benefits-of-lunges/
(Accessed 25 July 2018) [5]

Tumminello, N. (2013) ‘Dumbbell Uppercuts – The Best Strength Exercise You’re Not Using!’. Available at:
https://nicktumminello.com/2010/05/dumbbell-uppercuts-the-best-strength-exercise-your-notusing/#
https://nicktumminello.com/2010/05/dumbbell-uppercuts-the-best-strength-exercise-yournot-using/
(Access 25 July 2018) [6]

Armstrong, B. (2018) ‘5+ Benefits of Squatting and How to Prepare’. Available at:
https://www.quickanddirtytips.com/health-fitness/exercise/5-benefits-of-squatting-and-how-toprepare
(Accessed 25 July 2018) [7] 

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