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: Walkouts x I-Hops
- SETS: 3
- REST IN BETWEEN SETS: No break
Walkouts
- REPS: 12
- 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.
I-Hops
- REPS: 20
- NOTES:
- Body should be aligned as arms move overhead.
- Your fist moves toward the ground as you launch yourself off the ground.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #02
- SUPERSET: Push Ups x Plank Hold
- SETS: 3
- REST IN BETWEEN SETS: No break
Push Ups
- REPS: 10
- 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: 45 seconds
- NOTES:
- Watch out for sagging back and rounding shoulders. Remember to breathe.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #03
- SUPERSET: Plank Row x ISO-Prone Cobra Hold
- SETS: 3
- REST IN BETWEEN SETS: 1 minute between sets 2 and 3 (no break in between sets 1 & 2 or 3 & 4)
Plank Row
(left side)
- REPS: 10 per side/ 1 side at a time
- NOTES:
- Extremely important that you bring the weights down gently to the ground after the row.
- Must maintain plank position while you row: flat back, tight abs. Watch out for rounding of shoulders and sagging back. Avoid shifting weight to the side with foot on the ground.
Plank Row
(right side)
ISO-Prone Cobra Hold
- DURATION: 30 seconds
- 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.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #04
- SUPERSET: DB Pull Overs x Straight Arm Sit Up
- SETS: 3
- REST IN BETWEEN SETS: No break
DB Pull Overs
- REPS: 12 slow
- NOTES:
- The challenge here is to keep the small of the back down on the floor. Even though you are lying down, you need to squeeze your glutes and tighten your abs.
- It's very important that you move your arms in a very controlled way-- especially as they move back overhead.
Straight Arm Sit Up
- REPS: 15
- NOTES:
- Keep your torso completely elongated; chest up shoulders back as you come up.
- Bend your knees as much as you need to but as little as possible.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #05
- SUPERSET: Behind the Neck Triceps Extension x Hammer Curl x Shoulder Press Neutral Grip
- SETS: 3
- REST IN BETWEEN SETS: 30 seconds
Behind the Neck Triceps Extension
- REPS: 12-15
- NOTES:
- Don't let your elbows flare out as you extend your arms.
Hammer Curl
- REPS: 8-10
- 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.
Shoulder Press Neutral Grip
- REPS: 6-8
- NOTES:
- The dumbells should be lined up in front of the shoulders.
- Avoid letting your pelvis come forward as you press up.
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.