Contents
- 1 Equipment Required
- 2 Dumbbells
- 3 Barbell & Pull Up Bar
- 4 Workout Breakdown
- 5 Circuit 1
- 6 Circuit 2
- 7 Circuit 3
- 8 Cool Down
- 9 Start Your Workout
- 10 Circuit 1
- 11 Exercise 1/3
- 12 8 Wide Grip Hanging Scapular Retractions 1:3:1
- 13 Tips:
- 14 Exercise 2/3
- 15 8 Barbell Inverted Row CDISOK 5:0:5:0
- 16 Tips:
- 17 Exercise 3/3
- 18 12 Bent Over Rear Delt Raises
- 19 Tips:
- 20 30-Second Rest
- 21 Circuit 2
- 22 Exercise 1/3
- 23 12 Hang w/ March
- 24 Tips:
- 25 Exercise 2/3
- 26 8 Forearm Plank w/ Protraction and Retraction
- 27 Tips:
- 28 Exercise 3/3
- 29 15 Banana Lifts
- 30 Tips:
- 31 30-Second Rest
- 32 Circuit 3
- 33 Exercise 1/3
- 34 10 Hanging Leg Raises to Parallel
- 35 Tips:
- 36 Exercise 2/3
- 37 8 Forearm Side Plank Rotations
- 38 Tips:
- 39 Exercise 3/3
- 40 12 Lateral Raises
- 41 Tips:
- 42 30-Second Rest
- 43 Cool Down
- 44 Exercise 1/2
- 45 8 Sidelying Thoracic Rotation
- 46 Tips:
- 47 Exercise 2/2
- 48 Wrist Stretch (0:30)
- 49 Tips:
- 50 30-Second Rest
Equipment Required
Workout Breakdown
Start Your Workout
Circuit 1
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Wide Grip Hanging Scapular Retractions 1:3:1
Tips:
- Keep core engaged ("hips tucked under") and legs together
- Retract scapula slightly
- Hold for 3 counts, then release
- Repeat 8 reps
Exercise 2/3
8 Barbell Inverted Row CDISOK 5:0:5:0
Tips:
- You may use undergrip or overgrip
- Elbows stay close to body
- Movement is continuous and never stops with 5 counts up and 5 counts down
- If too difficult, you may bend knees slightly
Exercise 3/3
12 Bent Over Rear Delt Raises
Tips:
- Squeeze back muscles at top of movement
- Keep core engaged throughout movement and avoid arching back
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 2
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
12 Hang w/ March
Tips:
- Core stays engaged with hips "tucked under"
- Movement is slow and controlled
Exercise 2/3
8 Forearm Plank w/ Protraction and Retraction
Tips:
- Hips stay tucked under
Exercise 3/3
15 Banana Lifts
Tips:
- Arms stay close to ears when you lift up
- Lower back stays on floor without arching when you lower
- If movement is too difficult, you may bend knees slightly
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
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
10 Hanging Leg Raises to Parallel
Tips:
- Core stays engaged, hips tucked under, legs together, shoulders slightly retracted
- Movement is slow and controlled, avoid swinging
Exercise 2/3
8 Forearm Side Plank Rotations
Tips:
- Push away from floor with forearm
- Hips stay tucked under without "sagging"
Exercise 3/3
12 Lateral Raises
Tips:
- Core stays engaged throughout movement. Knees slightly bent
- Imagine you are pushing away from you with your upper arm
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Cool Down
- 2 Exercises / 2-3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/2
8 Sidelying Thoracic Rotation
Tips:
- Take deep breaths throughout movement and slow down on any spots that feel tight
- 8 reps per side
Exercise 2/2
Wrist Stretch (0:30)
Tips:
- Elbows lift first
- Squeeze scapula together at top of movement
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
