4.29 Tuesday | Home

WARM UP

BODYWEIGHT WARM UP

3 Minutes

Feel free to select your choice of bodyweight movements here.

WALKOUT

30 seconds

Inhale walk your hands out into a plank, exhale as you reverse back to standing

PLANK PIKE REACH

30 seconds

Exhale as you reach opposite hand to foot

THORACIC ROTATION

30 seconds

Inhale as you open and exhale as you close.

Set 1 — 3X

Note- Perform one exercise with slow and controlled reps. Working on good form and range of motion. Rest 30 seconds

EQUIPMENT
LONG LOOP BAND

EXERCISES
12-15 reps LAT PULLDOWN
30 seconds Rest

LAT PULLDOWN

12-15 reps

Feel free to do these on an assisted machine or with an assisted band.

Modify by decreasing your rep range to 3-5 reps.

Superset 2 — 3X

Note- Perform exercises back to back without rest. Rest at the end of each round, 30 seconds before repeating.

EQUIPMENT
DUMBBELLS

EXERCISES
12 reps BENT OVER ROW PALMS FACING IN
12 reps HAMMER CURL
30 seconds Rest

BENT OVER ROW PALMS FACING IN

12 reps build to as heavy as possible

Hinge at your hips, keep your neck in line with your spine, and gaze slightly forward. Exhale as you row the weight into your navel.

HAMMER CURL

12 reps counting each curl

Keep elbows near your sides to avoid rocking the weight up

Set 3 — 3X

Note- Perform exercises back to back without rest. Rest at the end of each round, 30 seconds before repeating. Your goal is to continue to increase your load on the Seated Row.

EQUIPMENT
BENCH/BOX

EXERCISES
12 reps PULLOVER
30 seconds Rest

PULLOVER

12 reps slowly

Slowly lower for a count of 4. Exhale as you lift to overhead. Hold and squeeze at the top directly over your chest. Repeat

Option to perform on the floor in a glute bridge

Core Circuit 4 — 3X

Note- Perform exercises, one after another, for 45 seconds each with 15 seconds rest between each movement. Repeat 3 rounds.

EQUIPMENT
MAT
DUMBBELL

EXERCISES
45 seconds SWITCH KICKS CORE
15 seconds Rest
45 seconds REVERSE CRUNCH CORE
15 seconds Rest
45 seconds PLANK CROSS BODY PULL
15 seconds Rest
40 seconds FOREARM WIDE MTN CLIMBERS
60 seconds Rest

SWITCH KICKS

45 seconds

Inhale, switch, exhale at the top

15 seconds rest

REVERSE CRUNCH CORE

45 seconds

Slowly extend out with control

15 seconds rest

PLANK CROSSBODY PULL

45 seconds light to moderate

Feet hip width or wider

15 seconds rest

FOREARM WIDE MTN CLIMBERS

45 seconds

Exhale as you drive knee to elbow

60 seconds of rest. Repeat circuit.

Cooldown

star stretch

30 seconds

Inhale at standing, exhale as you twist and touch opposite hand to leg

DOWN DOG

30 seconds

Peddle out your feet before driving your heel into the mat and chest to thighs

CAT COW

30 seconds

Big motion in your spine and match your breathing

thread the needle stretch

30 seconds