12.23 Tuesday | Home

I challenge you to stay focused in your training this week. Don’t just get there go through the motions and leave. Challenge your comfort level. Challenge your focus. Pay attention to how your body is responding and encourage it to give you a little bit more.

Warm Up

BODYWEIGHT CARDIO WARM UP

3 minutes of movements of your choosing.

arm swings

30 seconds

Alternating top arm

WALKOUT

60 seconds

Hold plank for an extra count before walking hands back to feet.

THORACIC ROTATION

60 seconds
Switch arms halfway

Superset 1 — 3X

Perform exercise back to back with no rest. Rest 30 seconds between rounds.

EQUIPMENT
DUMBBELLS
BENCH optional
LONG LOOP BAND

EXERCISES
12-15 reps PULLOVER
16 reps LONG LOOP BAND PULL APART
30 seconds Rest

PulLOVER

12-15 reps

Can be performed on the floor if no bench is available.

PULL APART LONG BAND

16 reps

The closer the hands the more challenging

Superset 2 — 3X

Note- Perform movements one after another with no rest. Rest 30 seconds rest at the end of reach round. Increase weight if able to maintain reps.

EQUIPMENT
LONG LOOP BAND
DUMBBELLS

EXERCISES
15 reps LAT PULLDOWN
12 reps HAMMER CURL
30 seconds Rest

LAT PULLDOWN

15 reps Choke up on the band or double up to increase intensity.

HAMMER CURL

12 reps Heavy
I’ll use a pair of 15-17.5lb DBs

Superset 3 — 3X

Note- Perform movements back to back with no rest. Resting 30 seconds after each round.

EQUIPMENT
DUMBBELLS
ELEVATED SURFACE/BENCH Optional

EXERCISES
15 reps SINGLE ARM ROW each side
20 reps BICEP CURL
60 seconds Rest

sINGLE ARM ROW

15 reps Heavy, I’ll work around 90-102lbs and increase if able.

BICEP CURL

20 reps light to moderate load
I’ll use a pair of 10-12.5lb DBs

Circuit 4 — 3X

Note- Perform exercises one after anther with no rest. Rest 30 seconds at the end of each round.

EQUIPMENT
BENCH
DUMBBELLS
MAT optional

EXERCISES
10 reps INCLINE REAR DELT FLY
20 reps GORILLA ROW
10 reps BLAST OFF PUSH UP
30 seconds Rest

INCLINE REAR DELT FLY

Bench is optional, can be down standing in a hinged position.

10 reps light load, 7.5-12lbs

GORILLA ROW

20 reps count each row Heavy as possible

I’ll work to use 25-35lb DBs

BLAST OFF PUSH UP

10 reps

Cooldown

Take additional time to stretch and foam roll as needed.

SIDE BODY STRETCH

30 seconds alternating and breathing into each side

SHOULDER STRETCH + HIGH ELBOW

60 seconds, 30 each side.

Keep your chin high as you reach your hand down the center of your spine.

CAT COW