Equipment Required
Workout Breakdown
Cardio
Circuit 1
Circuit 2
Circuit 3
Circuit 4
Start Your Workout
Watch Tutorial Video
Exercise 1/1
Zone 2 on Bike (30:00)
Tips:
- We will increase this duration throughout the weeks
Circuit 1
- 2 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest
Watch Tutorial Video
Exercise 1/2
8 Physioball Rollouts
Tips:
- The only thing that moves is the forearms
Exercise 2/2
10 MB CFO - LIGHT
Tips:
- CFO stands for Chest, Forehead, and Overhead
- Use a light ball and perform 10 reps at chest level, 10 at forehead level, and 10 overhead
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 2
- 2 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest
Watch Tutorial Video
Exercise 1/2
HK Windmill ISO Hold (0:20)
Tips:
- Hold for 20 seconds per side
Exercise 2/2
Hang (0:20)
Tips:
- Keep scapula slightly retracted
- Hang for 20 seconds
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 3
- 1 Exercise / 4 Laps
- Perform all exercises back to back before taking a 30-second rest
Watch Tutorial Video
Exercise 1/1
10 Cable HK Single Arm Lat Pulldown
Tips:
- Perform 10 reps per arm
- May use a pad for your knee
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 4
- 1 Exercise / 3 Laps
- Perform all exercises back to back before taking a 30-second rest
Watch Tutorial Video
Exercise 1/1
10 DB Pullover to Tricep Extension
Tips:
- Keep core engaged throughout the movement
- Control the movement and don't allow the arms to "swing"
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 5
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest
Watch Tutorial Video
Exercise 1/3
8 Wall Physioball Smash on All Fours w/ Alternating SA Y Raise
Tips:
- Hips stay in line vertically with knees
- Hands push away from floor
- If you can maintain the vertical alighnment of legs, try to place feet flat on the wall. If not, they can stay a few inches away from wall
- Physioball should not touch heels, but hover over them a few inches
- 8 reps per arm
- After 3 full laps, perform one extra set of this movement
Exercise 2/3
12 Barbell Standing Wrist Curls
Tips:
- Bring barbell down to fingertips, then curl back up
Exercise 3/3
12 Barbell Wrist Extension
Tips:
- Only wrists drape over knees
- Use a lighter barbell for this exercise
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Core
- 5 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest
Watch Tutorial Video
Exercise 1/5
10 Barbell Lateral Trunk Flexion
Tips:
- Stand up straight and try not to bend at hips
- Perform 10 reps per side
Exercise 2/5
20 Banana Rockers
Tips:
- Keep arms by ears and neck long
- Think of sending energy out of fingertips and feet, so you're really reaching in opposite directions
Exercise 3/5
12 Prone Upper Back Extension
Tips:
- Keep neck long as you lift
Exercise 4/5
8 Supine Leg Sweeps
Tips:
- Perform 8 reps per side
Exercise 5/5
Wall Pec Stretch - 3 Angles (0:30 Each Side)
Tips:
- Hold each angle for 30 seconds
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.