Workout Instructions 

  • Do exercise #1 for 20 seconds.

  • Take a 10 second rest.

  • Repeat 8 times.

  • Do this for each exercise.

STEP 1

Squat Overhead Press 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 2

Squat Bicep Curl   

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

STEP 3

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 4

Curtsy Lunge

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

STEP 5

Tricep Push-up    

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

STEP 6

Bicycle Crunch    

  • Fingertips support your head, shoulder lifts up toward the opposite knee.


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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.