Workout Instructions 

  • Do exercise #1 for 30 seconds.

  • Take a 10-second rest.

  • Repeat 8 times.

  • Do this for each exercise.

STEP 1

Squat Overhead Press With Dumbbell

  • 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 2

Alternating Reverse Lunge

  • Keep your weight heavy on your front heel.

STEP 3

Push-ups 

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

STEP 4

Bicycle Crunch

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

STEP 5

Crescent Row

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

STEP 6

Bent Row

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

STEP 7

Lateral Raise

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

STEP 8

Chest Fly

  • Dumbbells start out over chest. Open and close keeping dumbbells in line with chest.

STEP 9

Laying Overhead Tricep Press

  • Starting with dumbbells over shoulders, lower them next to your head and drive up and squeeze the back of your arm.

STEP 10

Pull Over Leg Raise

  • Lower back must stay down tight to the floor, dropping arms and legs to the floor at the same time and bringing them up with an exhale.


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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.