Equipment Required
Workout Breakdown
Start Your Workout
Warm Up
- 4 Exercises / 2 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/4
8 Standing Arm Circles
Tips:
- Keep core engaged and use your breath throughout movement
- 8 reps per arm
Exercise 2/4
6 Single Arm Serratus Slides w/ Rotation
Tips:
- Press against wall slightly with forearm
- Entire forearm stays on wall throughout entire movement
- 6 reps per side
Exercise 3/4
8 Sidelying Thoracic Rotations
Tips:
- Use breathe throughout movement
- Arm reaches the entire time
- 8 reps per side
Exercise 4/4
12 Standing Spinal Waves
Tips:
- Create as big of a "wave" as you can with your spine
- This movement is a great way to warm up the spine and back muscles!
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 1
- 3 Exercises / 4 Laps (Pushup to Single Arm Plank = 3 Laps)
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
6 Pushup to Single Arm Plank
Tips:
- Keep hips tucked under entire time
- Push into the floor with palm when in single arm plank
- 6 reps per arm
Exercise 2/3
8 Bent Over Alternating Rows
Tips:
- Push glutes back when hinging forward
- Keep core engaged and avoid twisting
- Elbows stay close to body throughout movement
- 8 reps per arm
Exercise 3/3
8 Bear Alternates
Tips:
- Tuck hips under and push away from floor with palms
- Lift opposite hand and foot from floor simultaneously
- 8 reps per side
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 2
- 3 Exercises / 4 Laps (Single Leg Forearm Plank = 3 Laps)
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Dolphin/Chatturanga/Dolphin
Tips:
- Keep hips tucked under during chatturanga
- If movement is too difficult, see below tutorial for modification options
Exercise 2/3
8 Half Kneeling Single Arm Rows
Tips:
- Keep core engaged throughout movement
- Squeeze at the top of each row
- 8 reps per arm
Exercise 3/3
Single Leg Forearm Plank (0:30)
Tips:
- Push away from floor with forearms and keep hips tucked under
- Hold for 30 seconds per side
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 3
- 3 Exercises / 3 Laps (Side Plank Row = 4 Laps)
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Side Plank Row
Tips:
- Push against floor with forearm
- Use a moderate resistance and squeeze at top of row
- 8 reps per side
Exercise 2/3
Single Leg Dolphin ISO Hold (0:30)
Tips:
- Push away from floor with forearms
- When lifting the leg, keep it parallel without allowing it to rotate outwards
- Hold for 30 seconds per side
Exercise 3/3
6 Single Leg Forearm Plank Press
Tips:
- Push away from floor with forearms
- 6 reps per side
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
