Dynamic Warm Up
Repeat 2 times – 30 seconds per move
Towel Flossing
Arm Circles
Wrist Rotations
Squat into Rotation
Day 3 Demonstration Video - Upper Body
Each circuit is divided into 4 exercises.
Complete all exercises back to back before taking a full 90 rest.
Repeat each circuit 3 times before moving on to the next circuit.
Pick a resistance weight that challenges you within the given repetitions.
The last few reps of your strength exercises should be extremely challenging to complete.
Circuit 1
Inchworm – 10 Reps
Running Man – 20 Seconds
Quadruple Weighted Jumping Jacks – 10 Reps
Running Man – 20 Seconds
Circuit 2
Push Ups – 10 Reps
Mountain Climbers – 20 Seconds
Bent Over Row into Tricep Kickbacks – 10 Reps
Mountain Climbers – 20 Seconds
Circuit 3
Renegade Row – 10 Reps per arm
Alternating Knee Raises – 20 Seconds
Single Leg Step Back Row – 10 Reps per leg
Alternating Knee Raises – 20 Seconds
Foam Rolling and Stretching
After your workout, foam roll for 10 minutes and stretch your lower body for 20 minutes (even on upper body days as this will continue to help your mobility!). This will help to decrease DOMS (Delayed Onset Muscle Soreness). Use videos below as a guide.