Workout Instructions
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Perform Steps 1 – 4 in succession three times.
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Next perform Steps 5 – 8 in succession three times.
STEP 1
15 – Pullover Leg Raise
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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.
STEP 2
20 – Crunch
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Fingertips support your head, keeping a space between your chin and your chest, shoulder blads lift off of the floor with an exhale.
STEP 3
20 – Mountain Climber
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Hands, elbows and shoulders are all lined up. Abs are tight, belly button is pulled up and in. Drive knees toward chin.
STEP 4
15 – Triceps Push-up Knees or Full
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Hands underneath your shoulders like in a plank on your knees, keep your elbows close to your sides as you go down.
STEP 5
20 – Army March
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Drive up dumbell and opposite knee at the same time.
STEP 6
15 – 2-Point Bicep Curl
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Hammer curl and a regular curl combined. Be careful to not arch your back and use momentum to pick up the weights.
STEP 7
20 – Bicycle Crunch
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Fingertips support your head, shoulder lifts up toward the opposite knee.
STEP 8
20 – Plank Row
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Set up your plank. Wrist, shoulders and elbows all in a line. Abs tight. Belly button pulled up. Pulling the dumbell up, alternating arms. Squeeze your shoulder blade over toward the other shoulder.
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.
