'Bold 30 Day Fitness Challenge | Core & Arms | Fitness First ME'

'The BOLD CHALLENGE is designed to strength, sculpt and develop your arms and core.   All you need is a plate (10kgs Men / 5kgs Ladies) and a box or step.  Focus on the full range of motion in extension of the arms and torso during your “start” (bottom) and “finish” (top) positions. By doing this you will reinforce and develop fantastic looking arms and build a strong solid core.  You can do the challenge as many times as you can to achieve your best time.  1. PLATE CURLS   2. PLATE HANG HIP TO OVER HEAD  3. PLATE SIT UP TO OVER HEAD + 1 PLATE PRESS    4. BENCH/BOX DIPS   ALL EXERCISES MUST BE PERFORMED IN SEQUENCE AND IN DESCENDING REP LADDER  REPS (30, 20, 10)' 

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