Workout Instructions 

  • Do exercise #1 for 30 seconds.

  • Take a 10-second rest.

  • Repeat 8 times.

  • Do this for each exercise.

STEP 1

Dead Bug

  • Lower back down tight to the floor dropping opposite arm and leg toward the floor at the same time.

STEP 2

Crunch

  • Fingertips support your head, keeping a space between your chin and your chest, shoulder balds lift off of the floor with an exhale.

STEP 3

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 4

Mountain Climber

  • Hands, elbows and shoulders are all lined up. Abs are tight, belly button is pulled up and in. Drive knees toward chin.

STEP 5

Bicycle Crunch

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

STEP 6

Spiderman Plank

  • Hands, elbows and shoulders are all lined up, abs are tight, belly button is pulled up and in. Knees come around toward the outside of the elbow.

STEP 7

Push-ups

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

STEP 8

Chest Fly

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

STEP 9

Pull Over on Floor

  • Lower back stays down and tight to the floor, holding the dumbbell with both hands lower it to the floor behind you and raise it up returning to over chest.

STEP 10

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 11

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.


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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.