3.31 Tuesday | Home
You’re not here to go through the motions. You’re here to get stronger.
Warm Up
BODYWEIGHT WARM UP
3 Minutes
Get warm! Break a sweat even
PLANK PIKE REACH
30 seconds
Exhale as you reach opposite hand to opposite foot. Hold plank for an extra count before switching hands
ARM SWINGS
30 seconds
Alt top arm
LONG BAND DISLOCATION
30 seconds
The wider the hand the easier range of motion
Superset 1 — 3X
Note- Continue to build in weight in the Row, resting 60 seconds between rounds
EQUIPMENT
DUMBBELLS
LONG LOOP BAND
EXERCISES
10-12 reps BENT OVER ROW PALMS FACING IN
15 reps PULL APART LONG BAND
60 seconds
BENT OVER ROW palms facing in
10-12 reps
25-30lb DB
Neck and spine long, pu
PULL APART LONG BAND
15 reps
The closer the hands the more challenging the resistance
Superset 2 — 3X
Note- Perform exercises back to back with 60 seconds of rest. Build in weight if able to maintain reps.
EQUIPMENT
DUMBBELLS
CHAIR
EXERCISES
10-12 reps SEATED SHOULDER PRESS
12 reps UPRIGHT ROW
60 seconds Rest
SEATED SHOULDER PRESS
10-12 reps Heavy
I’ll work with 25-30lb DBs
Elbows come just below parallel
UPRIGHT ROW
12 reps
Hands just within shoulder width pulling up to collar bone height
Superset 3 — 3X
Note- Perform exercises back to back. Rest 30 seconds between rounds. Select load the takes you near to or just past the written reps.
EQUIPMENT
BENCH
DUMBBELLS
EXERCISES
15 reps LAT PULLOVER
12 reps LATERAL RAISE & FRONT RAISE
30 seconds Rest
LAT pullOVER
15 reps
Soft bend in your elbows, lower down until you feel a deep stretch
LATERAL RAISE AND FRONT RAISE
12-reps Light -Moderate
I’ll use a 10-12.5lb DBs
Elbows maintain a very slight bend. Elbows and pinky fingers in line.
Circuit 4 — 3X
Note- Perform exercises back to back. Rest 30 seconds between rounds. Working at higher reps which may cause you to decrease weight. Perfect your form!
EQUIPMENT
DUMBBELLS
MAT
EXERCISES
30 seconds BENT TOE TAPS
10 reps WEIGHTED SIDE PLANK REACH left side
10 reps WEIGHTED SIDE PLANK REACH right side
16 reps RESISTANCE BAND DEAD BUG
60 seconds COMMANDO + 2 PLANK JACKS
30 seconds Rest
BENCH TOE TAPS
30 seconds
Modify by lowering the item you are tapping
WEIGHTED SIDE PLANK REACH
10 reps left side
10 reps right side
Modify by dropping your bottom knee to the mat
weighted dead bug
16 reps total
Only lower as low as able to keep your back imprinted into the mat. Modify by keeping legs bent
commando + 2 plank jacks
60 second
Option modify by holding forearm plank
Cooldown
SHOULDER STRETCH WITH FORWARD FOLD
30 seconds
Exhale as you round down
THREAD THE NEEDLE
30 seconds
Alt sides
CAT COW
30 seconds
Exhale as you round up, inhale as you pass through center
SCORPION STRETCH
30 seconds Alt sides