Workout Instructions 

  • Perform Steps 1 – 3 in succession three times.

  • Next perform Steps 4 – 6 in succession three times.

  • Last perform Steps 7 – 9 in succession three times.

STEP 1

Jumping Jack

  • On your toes jump out with both legs as at the same time your arms go up from your sides to the side of your head.

STEP 2

Push-up

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

STEP 3

Bent Row

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

STEP 4

Lateral Raise

  • Soft, bent elbows, bring the dumbbells straight up to sides.

STEP 5

Squat Overhead Press

  • 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

Uppercut

  • 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 7

Burpee

  • Hands go down to the floor, jump into a plank, jump into a squat, dig your heels in and jump squat toward the ceiling.

STEP 8

Plie Squat to Toes

  • Start out on your heals, switch to toes at the bottom and drive up on toes.

STEP 9

Crunch

  • Fingertips support your head, keeping a space between your chin and your chest, shoulder blades lift off of the floor with an exhale.


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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.