Warm Up
Day 5 Demonstration Video - Shoulders, Back, and Biceps
Perform each circuit 3-4 times
Rest for 45 seconds in between sets
Circuit 1
Shoulder Push Ups – 15 reps
Shoulder Plank Get Ups – 15 reps per arm
Surfer Get Ups – 45 Seconds
Circuit 2
Wall Stand Bicep Curl – 15 Reps
Shoulder Presses – 15 Reps
Crab Walks – 45 Seconds
Circuit 3
Double Arm Row – 15 Reps
Front Raises – 15 Reps
Lateral Bicep Curls – 45 Seconds
BONUS CARDIO: At Home
PLYO CIRCUIT: REPEAT 10 TIMES
Jump Rope – 20 Seconds
Quick Feet – 20 Seconds
Jog in Place – 20 Seconds
BONUS CARDIO: At Gym
20 MINUTES / MODERATE TO HIGH INTENSITY
Choose from the following:
Treadmill
Elliptical
Stairmaster
Spinning Bike
