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

Plank Row

  • Set up your plank. Wrist, shoulders and elbows all in a line. Abs tight. Belly button pulled up. Pulling the dumbbell up, alternating arms. Squeeze your shoulder blade over toward the other shoulder.

STEP 2

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 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

Squat Lunge

  • Combining a shoulder width squat with a straight back lunge and keeping your weight on your front heel. Drop back knee close to the ground (without touching ground).

STEP 5

Bent Row

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

STEP 6

Jump Lunge

  • From a lunge position, heavy on your front heel jump into the next lunge.

STEP 7

Lateral Raise

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

STEP 8

Pullover on Floor

  • Lower back stays down and tight to the floor, holding the dumbbell with both hands lower it to the floor behind you and raise it up returning to over chest.


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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.