Workout Instructions 

  • Do exercise #1 for 60 seconds.

  • Take a 10-second rest.

  • Repeat 6 times.

  • Do this for each exercise.

STEP 1

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 2

Push-up

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

STEP 3

Crescent Row

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

STEP 4

Chest Fly 

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

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

Band Bicep Curl      

  • Stand on the band under the middle of your shoes. Keep your elbows pinned to your sides and pull handles up.

STEP 7

Upright Row   

  • Stand on the band under the middle of your shoes. Pull your elbows straight up in front of you.

STEP 8

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 9

2-Point Bicep Curl

  • Hammer curl and a regular curl combined. Be careful to not arch your back and use momentum to pick up the weights.


    Tip: You can do this exercise with a dumbbell or kettlebell for a greater challenge

STEP 10

Overhead Tricep

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


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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.