Workout Instructions 

  • Do exercise #1 for 30 seconds.

  • Take a 10-second rest.

  • Repeat 8 times.

  • Do this for each exercise. 

STEP 1

Push-ups

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

STEP 2

Overhead Shoulder Press

  • With wide elbows, drive dumbbells straight to the ceiling.

STEP 3

Bent Row

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

STEP 4

Tricep Push-ups Full

  • Hands start out in a plank (under your shoulders) as you lower your body your elbows come toward your sides.

STEP 5

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 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

Upright Row

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

STEP 8

Side to Side Reach Crunch

  • Reaching toward the side of your opposite knee as your shoulder blade lifts off of the floor.

STEP 9

Bicycle Crunch 

  • Fingertips support your head, shoulder lifts up toward the opposite 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.