Session 41 of 41
In Progress

Week 8 Day 5

The Warm Up

EXERCISEWarm Up Set 1Warm Up Set 2
Foam Roll Serratus Reach10 Reps10 Reps
Standing Arm Circles8 Reps • Each Direction8 Reps • Each Direction
Single Arm Slides w/ Rotation6 Reps Each6 Reps Each
Sidelying Thoracic Rotation8 Reps Each8 Reps Each


The Workout

REPEAT EACH SET THE LISTED AMOUNT OF TIMES WITHIN EACH CIRCUIT BEFORE MOVING ON TO THE NEXT CIRCUIT. 

Circuit 1

EXERCISESET 1SET 2SET 3SET 4
High Plank Single Arm Shoulder Taps to Y6 Reps Each6 Reps Each6 Reps Each6 Reps Each
DownDog / Dolphin / Chaturanga / Planks8 Reps Each8 Reps Each8 Reps Each8 Reps Each
Physioball ABCsAlphabetAlphabetAlphabetAlphabet
Repeat moves in superset fashion (follow the sets) before moving on to next circuit.
Give yourself 30 seconds – 1 minute of rest between. 

Circuit 2

EXERCISESET 1SET 2SET 3SET 4
Barbell Inverted Rows12 Reps12 Reps12 Reps12 Reps
Seal Rolls6 Reps Each6 Reps Each6 Reps Each6 Reps Each
Extended Planks30 Sec30 Sec30 Sec30 Sec
Repeat moves in superset fashion (follow the sets) before moving on to next circuit.
Give yourself 30 seconds – 1 minute of rest between. 

Circuit 3

EXERCISESET 1SET 2SET 3SET 4
Hang w/ Knee Tuck30 Sec30 Sec30 Sec30 Sec
Band to Half Kneeling T Pulses20 Reps Each20 Reps Each20 Reps Each
Reach Roll LIfts6 Reps Each6 Reps Each6 Reps Each
Repeat moves in superset fashion (follow the sets) before finishing your workout.
Give yourself 30 seconds – 1 minute of rest between.