Workout Instructions 

  • Perform Steps 1 – 3 in succession three times.

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

  • Last perform Steps 7 and 8 in succession three times.

STEP 1

15 – Squat Overhead Press With 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

15 – Close Jump Wide Squat 

  • Start out in a hip width squat, jump into a wide squat and return to a hip width jump.

STEP 3

15 – Upright Row

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

STEP 4

15 – Crescent Row Each Side

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

STEP 5

20 – Squat Quarter Turn Jump Lunge 

  • Jumping from a wide squat into a lunge with a quarter turn.

STEP 6

15 – 2-Point Curl

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

STEP 7

20 – Side to Side Pulse Squat With Dumbbell 

  • Dig your heels in, push your butt back, drop it twice and return to center.

STEP 8

20 – Band Curl Outer Kick 

  • Put the band under the middle of your shoes, do a full bicep curl, hold at the halfway point and then kick out each leg leading with the heel out to the side.


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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.