WORKOUT INSTRUCTIONS 

  • Perform Steps 1 – 4 in succession three times.

  • Next perform Steps 5 – 8 in succession three times.

STEP 1

20 – Squat Lunge

  • Combining a shoulder width squat with a straight back lunge and keeping your weight on your front heel. Drop back knee close to the ground (without touching ground).

STEP 2

20 – Squat Jump

  • Dig your heels in, push your butt back, keep your chest lifted and use your arms for momentum.

STEP 3

15 – Crescent Row Each Side

  • Pulling your elbow toward the ceiling with a straight back and supporting your lower back with your hand on your front knee.

STEP 4

20 – Band Opens

  • Hold the handles so they don’t fly around and hit you and grab the tubing. Starting at eye level open the band until it taps your chest.

STEP 5

20 – Squat Overhead Press With Dumbbell

  • Dig your heels in, keep your chest lifted. At the top of the move make sure to not arch your back. Keep your core tight.

STEP 6

20 – Lateral Bounds

  • Heavy on your heels, jumping to the side and staying low and using your arms for momentum.

STEP 7

20 – Plank Row

  • Set up your plank. Wrist, shoulders and elbows all in a line. Abs tight. Belly button pulled up. Pulling the dumbell up, alternating arms. Squeeze your shoulder blade over toward the other shoulder.

STEP 8

20 – Donkey Kick Each Side

  • Band just above the knees, Knee stays at 90 degree angle, raise leg behind you.


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Exercise Disclaimer

The workouts, movements, and progressions provided on this website are for educational and entertainment purposes only and are not to be interpreted as a recommendation for a specific treatment plan, product, or course of action. Exercise is not without its risks, and this or any other exercise program may result in injury. They include but are not limited to: risk of injury, aggravation of a pre-existing condition, or adverse effect of over-exertion such as muscle strain, abnormal blood pressure, fainting, disorders of heartbeat, and very rare instances of heart attack. To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. We disclaim any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.