Equipment Required
Yoga Mat
Dumbbells
Hanging Bar (Barbell not needed)
Workout Breakdown
Start Your Workout
Circuit 1
- 2 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/2
12 Hanging Elevation/Depression
Tips:
- Keep core engaged and try to maintain a "banana" shape
- Engage the lats to pull the shoulders down
- If you do not have a pull up bar, you may perform the scapular elevation/depression from a downdog position as in the example below.
Exercise 2/2
10 KB BU Waiter March
Tips:
- Keep upper arm parallel to the floor
- Engage the core
- 10 reps per leg
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 2
- 3 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
10 Cable HK Single Arm Pulldown
Tips:
- Keep hip tucked under and core engaged
- 10 reps per arm
Exercise 2/3
10 Forearm Side Plank Pulse
Tips:
- Push away from the floor with forearms
- Hold for 30 seconds
Exercise 3/3
8 Chatty/UpDog/Chatty
Tips:
- Hips stay off the floor
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 3
- 1 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/2
10 DB Single Arm Row w/Cross-Connect
Tips:
- Aim to row to the "pocket"
- Avoid rounding the upper back
- 10 reps per side
Exercise 2/2
12 DB Skullcrushers
Tips:
- Aim to keep elbows still the entire time
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 4
- 3 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
10 Bicycle Crunch
Tips:
- 10 reps per side
Exercise 2/3
BirdDog ISO Hold (0:20)
Tips:
- Think of your fingertips and heel actively reaching in opposite directions. Back leg is straight and not rotated outwards.
- Core stays engaged
- Hold for 20 seconds per side
Exercise 3/3
12 Supine Pelvic Rotation
Tips:
- Lower back stays in contact with the floor throughout
- 12 per side
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Zone 3 Cardio
Please complete 20 minutes of Zone 3 Cardio after your strength training.
What is Zone 3 Cardio?
Zone 3 cardio training is moderate to moderately-high intensity aerobic exercise, like a steady run, fast-paced cycling, or stair climbing, that challenges your breathing but still allows you to speak in short sentences. This zone keeps your heart rate around 70–80% of your maximum heart rate.
We use Zone 3 to build stamina, improve cardiovascular efficiency, and push your aerobic capacity without fully crossing into anaerobic work. It’s the “sweet spot” where your heart and lungs are working hard enough to adapt and grow stronger, while still staying sustainable for longer efforts.
It’s not necessary to track your heart rate, but if you’d like to, here’s how:
Start with this formula:
220 – your age = estimated max heart rate
Then calculate 70–80% of that number.
This is your Zone 3 range.
If you’re breathing harder, working up a solid sweat, and can still talk, but not easily, you’re likely in Zone 3!