BICEPS / ABS / CORE
WORKOUT
Circuit A – 4 Rounds
1-2 minutes REST in between rounds
- Kneeling Straight Arm Ball Slams x 20
- Half Kneeling Windmill Slam x 10 (each side)
- Slam Ball & Sprawl x 10
Circuit B – 5 Rounds
1-3 minutes REST in between rounds
- Standing Close Grip Band Row x 12-15
- Alternating DB Hammer Curl x 10-12 (each side / Medium+)
Circuit C – 5 Rounds
1-3 minutes REST in between rounds
- Standing Underhand Band Row x 12-15
- Alternating DB Biceps Curl x 6-8 (each side / Heavy)
WARM UP
- Jump Rope – 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.
This site shares general fitness, nutrition, and health information for educational purposes only. It is not medical advice. Always consult a qualified health professional before starting any new program. Use of this content is at your own risk.