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: Plank into Side Plank x Burpees x Bird Dog Hold
- SETS: 2
- REST BETWEEN SETS: No break
Plank into Side Plank
- REPS: 12 per side/ alternating with each rep
- NOTES:
- Keep hips and shoulders on side that is not planking aligned as you open up into the plank.
- Reset into push up position after each side plank, take a 1-count hold before opening up into side plank on other side.
Burpees
- REPS: 15
- NOTES:
- Burpees suck and that’s why they are effective.
- Easy landings if possible and keep it moving.
Bird Dog Hold
- DURATION: 30 seconds per side/ 1 side at a time
- NOTES:
- Be sure the leg in the air is completely straight. People cheat this all the time.
- Your body is going to want to lean to the side toward the knee on the ground. You are going to have to fight that by shifting your weight toward the leg in the air.
Bird Dog Hold - Other Side
AFTER LAST SET, GO DIRECTLY INTO...
PART #02
I-Hops
- REPS: 15
- SETS: 1
- 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 #03
- SUPERSET: Plank Rows x Iso-Prone Cobra x Push Ups
- SETS: 4
- REST BETWEEN SETS: 1 minute between sets 2 and 3 (No break between 1 & 2 or 3 & 4)
Plank Row
(left side)
- REPS: 6 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
- REPS: 10 with 3-count hold
- NOTES:
1) Facedown, palms facing the floor.
2) Pull your shoulder blades together and hold.
3) From there, lift your sternum off the floor and tuck your chin to your sternum. (Imagine trying to look at your bellybutton.)
4) Hold this position for a 3-count and then release.
Push Ups
- REPS: 10
- NOTES:
- Your palms should be under your shoulders. Your chest under your palms.
- Keep core tight and avoid rounding shoulders.
AFTER LAST SET, GO DIRECTLY INTO...
PART #04
I-Hops
- REPS: 15
- SETS: 1
- 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 #05
I-Hops
- REPS: 15
- SETS: 1
- 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, GO DIRECTLY INTO...
PART #06
- SUPERSET: Triceps Dip x Biceps Curl x Shoulder Press Neutral Grip
- SETS: 3
- REST BETWEEN SETS: 45 seconds
Triceps Dip
- REPS: 12-15
- 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.
Biceps Curl
- REPS: 8-10
- 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.
Shoulder Press Neutral Grip
- REPS: 8-10
- 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, GO DIRECTLY INTO...
PART #07
I-Hops
- REPS: 15
- SETS: 1
- NOTES:
- Body should be aligned as arms move overhead.
- Your fist moves toward the ground as you launch yourself off the ground.
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.