UPPER BODY – PUSH/PULL
WORKOUT
MOVEMENT CIRCUIT – 5 Rounds
30 seconds of work / 15 seconds rest. Perform each exercise for 30 seconds followed by 15 seconds of rest. Rest 1-2 minutes after the completion of the last exercise in the round. Do 5 Rounds.
- DB Push Press to Single Arm Press
- ISO Single Arm Bent Over Row
- Bridge 2-for-1 DB Floor Press
- Batwing Row
- DB Close Grip Push Up
- ISO Single Arm Curls (supinated)
CORE – 6-20-10
20 seconds of work / 10 seconds rest. Perform exercise 1 for 20 seconds followed by 10 seconds of rest. Perform exercise 2 for 20 seconds followed by 10 seconds of rest. Repeat for 6 sets.
- Ab Roll Outs (Use an ab roller, TRX bands/rings, barbell or a row machine)
- Plank Up-Downs
WARM UP
- 2 Minute Row, Bike or Jump Rope
- Lunge to Scaption x 10 (each side)
- Band Pass Throughs x 15
- Band Pull Aparts x 15
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Plank Shoulder Taps x 30 sec
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Lat Stretch x 60 seconds (each side)
- Single Arm Pec Stretch x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
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