Workout Instructions 

  • Do exercise #1 for 60 seconds.

  • Take a 15-second rest.

  • Repeat 6 times.

  • Do this for each exercise.

STEP 1

1 – 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

2 – Side to Side Squat With Dumbbell

  • Keep your chest up, step to the side, dig your heels in and don’t let your knees go over your toes.

STEP 3

1 – Squat Bicep Curl

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

STEP 4

2 – Straight Leg Dead Lift

  • Tip over feeling a stretch in your hamstrings, keep your back straight and your chest lifted being careful not to hunch over.

STEP 5

1 – Bent Row

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

STEP 6

2 – 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 7

1 – Pull Over 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.

STEP 8

2 – Laying Overhead Tricep Press

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


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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.