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
10 Pushup w/ Pulse
Tips:
- At bottom of pushup, pulse up a few inches
- Complete 10 pulses
- If movement is too difficult and you cannot keep proper form, drop knees
Exercise 2/3
8 Prone Y Raise w/ Thoracic Extension
Tips:
- Lift upper body as a unit
- Control movement on the descend
Exercise 3/3
Banana ISO Hold (0:30)
Tips:
- Arms stay by ears
- Legs lift a few inches off ground
- Legs lift a few inches off ground
- Hold 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 / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Tall Kneeling Band Diagonal Pullaparts
Tips:
- Hips stay tucked under and shoulders down throughout movement
- Use light resistance band
Exercise 2/3
8 Tall Plank w/ Pelvic Rotations
Tips:
- From tall plank, rotate hips side to side, then pull back up to find strong plank position
- Don't let hips drop all the way to the floor
- 8 reps per side
Exercise 3/3
8 Forearm Plank Press
Tips:
- Forearms come completely back on the ground for each rep
- Find tricep at top of movement
- If this is too difficult, elevate the arms
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
5 Pushup to Tall Side Plank
Tips:
- Avoid arching back
- At top of pushup, lift one arm to come to a complete side plank
- 5 reps per side
Exercise 2/3
8 SL Down Dog to SL Knee Drive
Tips:
- Drive one leg back into single leg down dog, then pull it in close to chest as you come to a plank
- 8 reps per leg
Exercise 3/3
8 Bear Alternates
Tips:
- Hips tuck under and palms push away from floor
- Lift opposite hand and foot
- Try not to rock side to side during movement
- 8 reps per leg = 16 lifts total
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
