Workout Instructions 

  • Do exercise #1 for 20 seconds.

  • Take a 10 second rest.

  • Repeat 8 times.

  • Do this for each exercise.

STEP 1

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

Push-ups Full or Knees     

  • Hands even with chest, keeping a straight body lower toward the floor and exhale to the top.

STEP 3

Squat Bicep Curl  

  • Hip width squat with a bicep curl at the top without using momentum from the squat.

STEP 4

Band Alternating Curl Press   

  • Put the band under one or two feet and curl to the outside and press overhead.

STEP 5

Band Upper Cut   

  • Put the band under the middle of your shoes, bring band up straight and strong (don’t let your wrists bend) up toward the ceiling in front of you.

STEP 6

Squat Curtsy  

  • Combining a squat with a curtsy lunge, stay heavy on your front heel when you are in the lunge.

STEP 7

Tricep Push-ups Full or Knees     

  • Hands start out in a plank (under your shoulders) as you lower your body your elbows come toward your sides.


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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.