Equipment Required
Yoga Mat
Dumbbells
Bench
Bar
Workout Breakdown
Start Your Workout
Circuit 1
- 2 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/2
Hang (0:30)
Tips:
- Keep core engaged and try to maintain a "banana" shape
- Engage the lats to pull the shoulders down
- Hang for 30 seconds
- If you do not have access to a pull up bar, you can substitute this movement with a 30-second high plank.
Exercise 2/2
10 Wall Bug
Tips:
- Actively push the wall throughout
- Push lower back into the floor
- 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 / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
6 1/4 TGU
Tips:
- Press forearm into the floor
- Push dumbbell "up to the ceiling"
- Perform 6 reps per side
Exercise 2/3
Forearm Side Plank (0:30)
Tips:
- Push away from the floor with forearms and tuck hips under
- Hold for 30 seconds per side
Exercise 3/3
5 Pushup to DownDog w/ Reach
Tips:
- Keep neck in line with spine and avoid "drooping" forward
- 5 reps per side
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 3
- 1 Exercises / 2 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
DB Off-Bench Single Arm Row Cluster Set (x+3)
Tips:
- Keep the elbow close to the body as you draw upwards
- Keep the elbow close to the body as you draw upwards
- You will do as many reps as you can until you reach failure, then pause for a few seconds and add 3 more reps
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 4
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Dolphin Press Dynamic/ISO (0:15)
Tips:
- Perform 8 reps, then hold for 15 seconds. Repeat other side.
- As you are holding, push away from the floor with the forearms to activate the serratus
Exercise 2/3
Bicycle Crunch ISO Hold (0:20)
Tips:
- Reach the elbow towards the knee
- Hold for 20 seconds per side
Exercise 3/3
12 Supine Pelvic Rotation
Tips:
- Keep lower back pressed down into the floor
- Start as small as needed to maintain control and gradually increase range of motion, maintaining good mechanics
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!