Warm Up
Day 5 Demonstration Video - Shoulders, Back, and Biceps
Perform each circuit 3 times
Rest for 45 seconds in between sets
Circuit 1
Inchworms with Alternating Rotation – 15 reps
Bent Over Row – 15 reps
Bicep Curls – 15 reps
Circuit 2
Shoulder Plank Get Ups – 15 Reps
One Arm Row – 15 Reps
Crab Walks – 30 Seconds
Circuit 3
Supermans – 15 Reps
Front to Side Shoulder Raises – 15 Reps
Concentration Curls – 15 reps
BONUS CARDIO: At Home
PLYO CIRCUIT: REPEAT 5 TIMES
Jump Rope – 20 Seconds
Quick Feet – 20 Seconds
Jog in Place – 20 Seconds
BONUS CARDIO: At Gym
20 MINUTES / MODERATE TO HIGH INTENSITY
Choose from the following:
Treadmill
Elliptical
Stairmaster
Spinning Bike
