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

Squat Bicep Curl

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

STEP 2

Side to Side Pulse Squat With Dumbbell

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

STEP 3

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 4

Lunge Skip

  • From a lunge using momentum throw your knee up and forward while using your arms for momentum.

STEP 5

Tricep Dips

  • Keep your butt off of the floor. Bend and straighten your elbows.

STEP 6

Squat Curtsy

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

STEP 7

Up and Over Leg Raise

  • Band just above the knees. Drive your heel toward the ceiling starting at the front of your body and ending in the back.

STEP 8

Laying Overhead Tricep Press

  • Starting with dumbells over shoulders, lower them next to your head and drive up and squeeze the back of your arm.


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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.