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 / 3 Laps (Plank w/ Hands in Supination = 4 Laps)
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
5 Wide Hand Triangle Pushups
Tips:
- Stay low to floor as you shift from side to side
- R to L, then L to R = 1 rep
- If movement is too difficult, drop the knees or elevate the hands slightly to modify
Exercise 2/3
Plank w/ Hands in Supination (0:30)
Tips:
- Push away from floor with palms and keep hips tucked under
- Hold for 30 seconds
Exercise 3/3
Boat Pose w/ Flutter (0:30)
Tips:
- Using hands to balance and keeping back straight, lean back slightly and lift legs to flutter
- Straight legs = more difficult
- If you need to modify, bend the legs slightly
- Perform for 30 seconds
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
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
50 Low Pushup Pulses
Tips:
- Keep hips tucked under
- Lower into pushup position and push away from floor with palms to rise up a few inches
- Pulse for 50 reps
Exercise 2/3
8 Single Leg Single Arm Row
Tips:
- Lower into T position, ensuring back leg doesn't rotate outwards
- Grabbing band with opposite arm, perform 8 rows per arm
- You may use a bench or chair to balance if needed
Exercise 3/3
6 Single Arm Forearm Side Plank Rotations
Tips:
- Push away from floor with forearm
- Goal is to rotate as far as possible, up to hips and shoulders being square to the floor
- 6 reps per side
Tutorial video not available for this exercise
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 3
- 3 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Single Arm Single Leg Tall Side Plank Pulse
Tips:
- Push away from floor with palm
- If movement is too difficult, place inside leg on floor in front of you (without grabbing toes) and pulse up
- 8 reps per side
Exercise 2/3
8 Wall Angels
Tips:
- Sit with back flat on wall
- Place arms in football goal and slide up along wall, keeping arms connected to wall
Exercise 3/3
10 Forward Bear Crawl
Tips:
- Keep hips tucked under and push away from floor with palms
- Lift knees only a few inches off of ground
- Step R hand with opposite leg, then L. That's one rep.
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
