Equipment Required
Workout Breakdown
Start Your Workout
Warm Up
- 3 Exercises / 2 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
10 Plank to DownDog
Tips:
- Imagine straight line from head to toe in plank, pushing away from floor with hips tucked under
- Shift back to downdog, pushing heels into the floor
- Coming back to plank, intentionally tuck the hips under again
Exercise 2/3
10 Plank to Updog
Tips:
- From plank, drive hips to hands, keeping hips tucked under to avoid pressure in lower back
- Tuck under and pop back up over the shoulders
Exercise 3/3
15 Knees Elevated Cat Cow
Tips:
- Elevate knees a few inches from floor and push away from floor with palms
- Shoulders right on top of wrist and hips right on top of knees
- As you find your "cat" position, tuck hips under
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
0:30 Hang
Tips:
- May have hands supinated or use overgrip or wide grip
- Elevate scapula and keep movement active
- Keep core engaged throughout movement
- Hold for 30 seconds
Exercise 2/3
8 Prone Swimmers
Tips:
- Reach arms long throughout movement
- Keep arms and elbows high as long as possible
- This movement promotes a lot of shoulder and pec mobility
Exercise 3/3
10 KB Supine Pullovers Dynamic into 0:10 ISO Hold
Tips:
- Use reverse neutral grip on kettlebell with palms facing towards each other
- Curl hips under and keep abs turned on
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 DB Three-Point Row Dynamic into 0:10 ISO Hold
Tips:
- Arm on bench is protracting
- Hips square to ground
- Row, keeping elbow close to body, and find obliques as you row
Exercise 2/3
10 DB Alternating Incline Press
Tips:
- Tuck hips under and keep core engaged
- Stay stable in scapula and "shoot dumbbell up to sky" to stay in protraction
Exercise 3/3
0:20 Bicycle Crunch ISO Hold
Tips:
- Try to connect elbow to opposite knee
- Hold and breathe, trying to get maximum compression
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
0:30 Chatty ISO Hold
Tips:
- Make straight line from shoulder to elbow, then 90 degrees from elbow to wrist
- Keep hips tucked under and elbows close to body
- Hold for 30 seconds
Exercise 2/3
0:30 Dolphin ISO Hold
Tips:
- Push away from floor with forearms
- Reach heels towards floor
- Hold for 30 seconds
Exercise 3/3
12 Cable Standing OH Tricep Extension
Tips:
- Stand in staggered position
- Keep core engaged
- Every time you extend, tuck hips under to keep core involved in movement
- Can change which foot is in front
- Reach heels towards floor
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Conditioning
- 2 Exercises / 3 Laps for Exercise 1 (Only 1 Lap for Bike)
- May take short rest in between sets for exercise 1 as needed
Exercise 1/2
8 DB Seated Lateral Raise Dynamic into 0:10 ISO Hold
Tips:
- Keep core involved
- Keep elbows slightly bent
- ISO hold is parallel to the floor
- Perform 8 reps, then hold for 10 seconds
