UPPER BODY
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: Push Ups x Plank Hold
- SETS: 3
- REST IN BETWEEN SETS: No Break
Push Ups
- REPS: 12-15
- NOTES:
- Your weight back toward your heels to keep lower body stable.
- If you can’t touch your chest to the floor, don’t. If you can push back up from just past halfway down, you’re going far enough to get
- Your elbows should be angled slightly toward your body, not flared out away from the body. Position palms parallel to arm pits (as opposed to directly parallel with shoulders.)
Plank Hold
- DURATION: 30 seconds
- NOTES:
- Watch out for sagging back and rounding shoulders. Remember to breathe.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO
PART #02
- SUPERSET: Against the Wall - Underhand Bent Over Row x Hammer Curl
- SETS: 3
- REST IN BETWEEN SETS: 30 seconds
Against the Wall - Underhand Bent Over Row
- REPS: 12
- NOTES:
- Lean forward so torso is completely elongated; flat back, tight core.
- Keep the dumbbells low. Parallel with rib cage, don't let your shoulders ride up as you pull.
- Palms facing up.
Hammer Curl
- REPS: 6-8
- SETS: 3
- NOTES:
- Keep your arms close to your body.
- The outside of DB should end up parallel to front of shoulder, the tip of your elbow pointing toward the floor.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO
PART #03
- SUPERSET: Shoulder Press Neutral Grip x Behind the Neck Triceps Extension
- SETS: 3
- REST IN BETWEEN SETS: 30 seconds
Shoulder Press Neutral Grip
- REPS: 10
- NOTES:
- The dumbells should be lined up in front of the shoulders.
- Avoid letting your pelvis come forward as you press up.
Behind the Neck Triceps Extension
- REPS: 12
- NOTES:
- Don't let your elbows flare out as you extend your arms
AFTER LAST SET, GO DIRECTLY INTO...
PART #04
Side Plank Hold
(left side)
- DURATION: 30 seconds per side
- SETS: 2
- REST IN BETWEEN SETS: No break in between sides
- NOTES:
- When you are in side plank, you can push down with palm to engage your shoulders. Palm and elbow align horizontally, elbow and armpit align vertically.
- Shoulder-to-shoulder should be flat across. Make sure non-planking shoulder stays back.
Side Plank Hold
(right side)
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
Great work!
Remember to check-out with me.