9.30 Tuesday | Gym

Warm Up

WALKING

5 Minutes

Perform bodyweight cardio of your choosing

arm swings

30 seconds Alt top arm

CIRCLE ARM SWING

30 seconds Alt directions

Circling one arm at a time for bigger range of motion

INCHWORM

30 seconds

Option to remove the push up at the bottom of the inchworm

Set 1 — 4X

Note- Build to your working weight, perform 3-5 reps while climbing. Once you’ve reached your starting load, heavy, complete 6-8 reps for 4 rounds.

EQUIPMENT
SEAT
DUMBBELLS

EXERCISES
6-8 reps SEATED SHOULDER PRESS
60 seconds Rest

SEATED SHOULDER PRESS

6-8 reps Heavy

Elbows remain slightly forward off your nipple line vs directly at your sides

Superset 2 — 3X

Note- Perform two movements back to back. Rest 30 seconds between rounds. Keeping the Seated Row your heavy movement.

EQUIPMENT
CABLES
DUMBBELLS

EXERCISES
8-12 reps SEATED ROW
12-15 reps LATERAL RAISE
30 seconds Rest

SEATED ROW

8-12 reps Heavy

Sit tall, pulling to lower ribs. Allow yourself to take a slight stretch forward in your hips

LATERAL RAISE

12-15 reps Light to Moderate
I’ll use a pair of 10-12.5 lb DB

Maintain a slight bend in your elbows raising to shoulder height

Superset 3 — 3X

Note- Perform movements back to back, resting 30 seconds between rounds. Working at a lighter load for the Face Pull

EQUIPMENT
CABLES
DUMBBELLS

EXERCISES
12-15 reps FACE PULL 2.0
12-15 rep HAMMER CURL
30 seconds Rest

FACE PULL 2.0

12-15 Light load

Keep elbows and writs in line as you pull to the crown of your head

HAMMER CURL

12-15 reps Moderate
I’ll work with 20lb DBs

Elbows stay near your sides as you raise to just below the shoulder

ABS Circuit 4 — 3X

Note- Slow down as needed, perform movements one after another with minimal rest between. Resting 60 seconds between rounds. This section requires you to focus on your breathing and keeping your center back pressed into the mat

EQUIPMENT
DUMBBELLS
MAT

EXERCISES
12 reps WEIGHTED LEG RAISES
12 reps SINGLE LEG JACKKNIFE Right Side
12 reps SINGLE LEG JACKKNIFE Left Side
12 reps DIAMOND CRUNCH
12 reps FOREARM HIP DIPS total
60 seconds Rest

WEIGHTED LEG RAISES

12 reps

Option to hold a pair of DBs. Lower only as low as your back can maintain an imprint on the mat

SINGLE LEG JACKKNIFE

12 reps Left side
12 reps Right side

Light load, option to bend that non working leg to modify

diamond crunch

12 reps

Exhale as you crunch, inhale as you reset at the bottom

FOREARM HIP DIPS

12 reps Alt sides

Slow controlled reps. Think about scooping through your spine and bracing your core

Cooldown

SHOULDER STRETCH + HIGH ELBOW

30 seconds Alt arms

Keep your spine long and chin up as you bind

shoulder stretch with forward Hinge

30 seconds

Binde and hinge at the hips. Take a slow 5 count. Unbind your arms and repeat.

CAT COW