Workout Instructions 

  • Do exercise #1 for 30 seconds.

  • Take a 10-second rest.

  • Repeat 8 times.

  • Do this for each exercise.

STEP 1

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 2

Army March

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

STEP 3

Lateral Raise

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

STEP 4

Overhead Tricep

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

STEP 5

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 6

Alternating Front Raise

  • Starting with dumbbells in front of your thighs, raise dumbbell in front of you toward the ceiling.

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

Crescent Kickback (Right)

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

STEP 9

Crescent Kickback (Left)

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

STEP 10

Uppercut

  • Put the band under the middle of your shoes, bring band up straight and strong (don’t let your wrists bend) up toward the ceiling in front of you.


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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.