BACK / CHEST / CORE
WORKOUT
Circuit A – 6 Rounds
2 minutes REST in between rounds
- Standard Grip Pull Ups x 10 – Band assisted OK
- 2-for-1 DB Chest Press x 10 (single-single-double sequence)
Circuit B – 6 Rounds
2 minutes REST in between rounds
- Low Band Chest Fly x 10
- Push up (on Dumbbells) with Alternating Knee Tuck x 10
Stand 2 DBs up and perform your push up on them. Between each push perform a full step through (think forward lunge) in between the DBs. Alternate sides after each push up.
Circuit C – 3 Rounds
2 minutes REST in between rounds
- Side Plank with Rotation x 10 (per side)
For challenge, add a 5lb or 10lb DB - Elbow Plank w/ Reach x 12 (per arm)
WARM UP
- Bike / Row – 2-3 Min
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Lunge to Scaption x 10 (each side)
- Shoulder Taps x 15
- Body Weight Squats x 15
- Scap Pull Ups x 10
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Lat Stretch x 60 seconds (each side)
- Kneeling Hip Flexor 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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