Equipment Required
Light Resistance Band
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 / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
Push Ups CDISOK (1:00)
Tips:
- Movement does not stop at the bottom or the top
- Keep hips tucked under and push away from floor with palms of hands
- If you cannot keep proper form for a full minute, drop knees and continue to perform reps modified.
- Perform for 1 minute
Exercise 2/3
8 Wall Angels
Tips:
- Back stays flat on the wall
- Arms stay on wall throughout entire movement
- Press shoulders down
Exercise 3/3
8 Bicycle Crunches
Tips:
- Avoid "crunching" the neck during movement
- Connect opposite elbow to knee and pause briefly before lowering down
- 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 / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
12 Tall Kneeling Band Pullaparts
Tips:
- Keep hips tucked under and shoulders down
- Use a light resistance band
- Pull band apart and squeeze back muscles, then slowly release, controlling the movement
Exercise 2/3
8 Tall Side Plank Pulse
Tips:
- Push away from floor with palm
- Pulse hips up for 8 reps per side
Exercise 3/3
Dolphin ISO Hold (1:00)
Tips:
- Push away from floor with forearms
- Lift tailbone to the ceiling and press heels into the ground, if you have the mobility
- Hold for 1 minute
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
12 Dolphin Press
Tips:
- This exercise is basically an upside down "skull crusher" and works the triceps
- Find your tricep muscle at the top of the movement
- If you need to modify, you can elevate the arms, which will decrease the resistance
Exercise 2/3
8 Prone Swimmers
Tips:
- Start with hands behind the head.
- Lift elbows and reach arms up and around, rotating until the tops of hands are on the back and keeping elbows lifted high. Lower elbows.
- Lift the elbows and reverse the movement. That is one rep.
Exercise 3/3
8 Kneeling Opposites
Tips:
- From all fours, lift opposite arm and leg.
- Keep legs from rotating out to the side. Kneecap should be facing the floor.
- 8 reps per leg
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.