UPPER BODY / CORE
WORKOUT
Circuit A – 5 Rounds
1-3 minutes REST in between rounds
- Glute Bridge Single Arm DB Chest Press x 10-12 (each arm / Medium+ weight)
- Incline DB Chest Press x 6-8 (Heavy weight)
- Low Band Chest Fly x 12-15
Circuit B – 5 Rounds
1-3 minutes REST in between rounds
- Incline DB Close Grip Squeeze Press x 10-12 (Medium+ weight)
- DB Push Up with Alternating Knee Tuck x 10
Stand 2 DBs up and perform your push up on them. Between each push up perform a knee tuck (think mountain climber). Alternate sides after each push up.
Circuit C – 5 Rounds
1-2 minutes REST in between rounds
- Standing Underhand Band Row x 12-15
- Reverse Grip Band Tricep Extension x 12-15
- Alternating Hammer Curls x 8 (Heavy weight)
WARM UP
- 1-2 minute Jump Rope
- Band Pass Throughs x 15
- Band Pull Aparts x 15
- Lunge with Scaption x 10 (each side)
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
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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