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 Bicep Curl

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

STEP 2

2 – 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 3

1 – Squat Curtsy

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

STEP 4

2 – Bent Row

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

STEP 5

1 – 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.

STEP 6

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 7

1 – 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 8

2 – Crescent Row

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


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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.