Workout Instructions 

  • Perform Steps 1 and 2 in succession three times.

  • Next perform Steps 3 – 5 in succession three times.

  • Last perform Steps 6 – 8 in succession three times.

STEP 1

15 – Tricep Push-ups Full or Knees

  • Hands underneath your shoulders like in a plank on your knees, keep your elbows close to your sides as you go down.

STEP 2

20 – Army March

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

STEP 3

20 – Band Alternating Curl Press  

  • Put the band under one or two feet and curl to the outside and press overhead.

STEP 4

15 – Overhead Tricep

  • Keep your elbows pinned at your forehead and lower the dumbbell behind your head.

STEP 5

20 – 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 6

15 – 2-Point Bicep Curl

  • Stand on the band under the middle of your shoes. Keep your elbows pinned to your sides and pull handles up.

STEP 7

15 – Lateral Raise 

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

STEP 8

15 – Band Upright Row 

  • Stand on the band under the middle of your shoes. Pull your elbows straight up in front of you.


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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.