Workout Instructions 

  • Do exercise #1 for 20 seconds.

  • Take a 10 second rest.

  • Repeat 8 times.

  • Do this for each exercise.

STEP 1

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 2

Lateral Bound

  • Heavy on your heels, jumping to the side and staying low and using your arms for momentum.

STEP 3

Straight Leg Deadlift

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

STEP 4

Plie Squat to Toes

  • Start out on your heals, switch to toes at the bottom and drive up on toes.

STEP 5

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-Point Bicep Curl

  • Hammer curl and a regular curl combined. Be careful to not arch your back and use momentum to pick up the weights.

STEP 7

Army March

  • Drive up dumbbell and opposite knee at the same time.

STEP 8

Stationary Pulse

  • From a lunge position, with both feet pointing forward and your back heel lifted off the ground. Bend your knees, lowering until both legs form a 90-degree angle. Now pulse.


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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.