Workout Instructions 

  • Do exercise #1 for 20 seconds.

  • Take a 10-second rest.

  • Repeat 8 times.

  • Do this for each exercise.

STEP 1

Bent Row   

  • Tip over with a straight back, shoulders pulled back and pull elbows toward the ceiling squeezing your shoulder blades together.

STEP 2

Overhead Shoulder Press     

  • With wide elbows, drive dumbells straight to the ceiling.

STEP 3

Push-ups   

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

STEP 4

Chest Fly

  • Dumbells start out over chest. Open and close keeping dumbells in line with chest.

STEP 5

Laying Overhead Tricep    

  • Keep your elbows pinned at your forehead and lower the dumbell behind your head.

STEP 6

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 7

Lateral Raise      

  • Soft, bent elbows, bring the dumbells straight up to 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.