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.
