WORKOUT 1
UPPER BODY
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It’s the smartest, most efficient way to Buck Up your results without hurting yourself.
Now let’s get Bucked!
WARM UP
X Behind the head
- 10 reps
This Guy
- 10 reps
Reach and Open
- 10 reps
Palms Out and Up
- 10 reps
March in Place
- 10 reps per side
Standing Kick Butts
- 10 reps per side
Wide Stance Inside Heel Taps
- 10 reps per side
AND THEN GO DIRECTLY INTO...
PART #01
- SUPERSET: Walkouts x Reach and Back Jumping Jack
- SETS: 3
- REST BETWEEN SETS: No break
Walkouts
- REPS: 10
- NOTES:
- Start from standing position with knees and toes facing forward.
- Be sure to get all the way out to a push up position. Pause slightly there. Your core should be completely engaged.
- Be sure to return to a full stand before going into the next rep.
Reach and Back Jumping Jack
- REPS: 20
- NOTES:
- Keep core tight as your hips move back and your arms reach forward.
- The “Reach and Back” portion of the exercise should be slow and controlled. The jumping jack is fast.
AFTER LAST SET, GO DIRECTLY INTO...
PART #02
Chest Press lying on the floor
- REPS: 10-12
- SETS: 3
- REST BETWEEN SETS: 30-45 seconds
- NOTES:
- Shoulder blades, glutes and small of the back should be on the floor the entire time.
- Elbows should be angled in toward the body not flared out.
- Be sure to keep the movement slow and controlled as you lower the weight back down to the floor.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #03
Resistance Band Overhand Overhead Pull Aparts
- REPS: 12-15 with 3-count hold
- SETS: 3
- REST BETWEEN SETS: 20-30 seconds
- NOTES:
- Squeeze shoulder blades together as you pull apart.
- Keep your wrists straight.
- Keep your core engaged. Don’t let your pelvis come forward.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #04
Shoulder Press Neutral Grip
- REPS: 10-12
- SETS: 3
- REST BETWEEN SETS: 30-45 seconds
- NOTES:
- The dumbells should be lined up in front of the shoulders.
- Avoid letting your pelvis come forward as you press up.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #05
Biceps Curl
- REPS: 10-12
- SETS: 3
- REST BETWEEN SETS: 30-45 seconds
- NOTES:
- Keep your shoulders out of it. The point of your elbow should be parallel with the floor in the curl position.
- Be sure your arms make it all the way down on the way back and pause slightly before going into the next rep.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #06
Triceps Dip
- REPS: 12-15
- SETS: 3
- REST BETWEEN SETS: 30 seconds
- NOTES:
- You might look at this gif and think my hands are in a weird position. This is intentional. Palms are facing out (fingertips facing away from the rest of my body.) This will keep your shoulders from internally rotating as you dip.
- Hands are right outside the thighs
- Keep your core tight and chest forward as you move up and down
- Keep your hips back, watch out for the pelvis swinging forward. Your tailbone should practically be brushing up against the bench.
AFTER LAST SET, GO DIRECTLY INTO...
PART #07
ISO-Prone Cobra Hold
- DURATION: 45 seconds
- SETS: 1
- NOTES:
1) Facedown, palms facing the floor.
2) Pull your shoulder blades together and hold.
3) From there, lift your sternum off the floor.
4) Hold that position and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.) Hold this position.
5) Remember to breathe.
COOL DOWN
HIP FLEXOR STRETCH - LEFT SIDE
- Hold each position for 5 seconds
HIP FLEXOR STRETCH - RIGHT SIDE
- Hold each position for 5 seconds
Reach Under and Open
- REPS: 5 per side (10 in total) with 3-count hold
Knee Roll Overs
- REPS: 5 per side (10 in total) with 3-count hold
Hold for 10 seconds
Hold for 10 seconds
Hold for 10 seconds
Hold for 10 seconds