Workout Instructions 

  • Do exercise #1 for 60 seconds.

  • Take a 15-second rest.

  • Repeat 6 times.

  • Do this for each exercise.

STEP 1

1 – Push-ups

  • Hands even with chest, keeping a straight body lower toward the floor and exhale to the top.

STEP 2

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 3

1 – Squat

  • Dig your heels in, push your butt back, keep your chest up and shoulders rolled back. Knees do not go past your toes.

STEP 4

2 – Squat Overhead Press

  • 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 5

2 – Crescent Kickback

  • Pin your elbow up and straighten your arm squeezing your triceps.

STEP 6

2 – Crescent Kickback

  • Pin your elbow up and straighten your arm squeezing your triceps.

STEP 7

1 – Squat Bicep Curl

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

STEP 8

2 – Tricep Dip

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


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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.