Equipment Required
Workout Breakdown
Start Your Workout
Warm Up
- 4 Exercises / 2 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/4
10 Foam Roll Serratus Reach
Tips:
- Keep back hip tucked under
- Shoulders stay down as you raise the arms overhead
- Push through the heel of the front foot to come up
- 8 reps per side
Exercise 2/4
8 Standing Arm Circles
Tips:
- Keep core engaged
- Keep movement active by adding tension to the body and reaching out the entire time
- 8 reps per direction and per side
Exercise 3/4
6 Single Arm Slides with Rotation
Tips:
- Keep pressure from the arm into the wall as you slide up
- 6 reps per side
Exercise 4/4
8 Sidelying Thoracic Rotations
Tips:
- Reach arm out the entire time, adding tension to feel the stretch
- Slow down at any areas that feel tight
- 8 rotations per side
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 1
- 3 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
6 High Plank Single Arm Shoulder Taps to Y
Tips:
- It's key to push away from the floor and tuck the hips under!
- Keep neck long by reaching the top of the head directly in front of you
- 6 reps per arm
Exercise 2/3
8 DownDog/Dolphin/Chaturanga/Planks
Tips:
- In chatty, squeeze your elbows close to the body
- Keep core engaged throughout
- Take your time in each position
Exercise 3/3
Physioball ABCs
Tips:
- "Write" the full alphabet using your arms
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 (3 Laps of Barbell Inverted Rows)
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
12 Barbell Inverted Rows
Tips:
- No need to rush through the reps
- Shoulders stay down and hips tucked under
- You can bend the legs if needed. The straighter they are, the more difficult the movement will be.
Exercise 2/3
6 Seal Rolls
Tips:
- Lower back stays on the floor in the "banana" position
- 6 reps each direction
Exercise 3/3
Extended Plank (0:30)
Tips:
- Hips stay tucked under
- Don't allow head to droop forward
- Hold for 30 seconds
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 3
- 3 Exercises / 3 Laps (Hang with Knee Tuck = 4 Laps)
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
Hang with Knee Tuck (0:30)
Tips:
- Keep scapula in slight retraction
- Perform for 30 seconds
Exercise 2/3
20 Band Half Kneeling T Pulses
Tips:
- Shoulder stays down
- Perform 20 reps
Exercise 3/3
6 Reach Roll Lifts
Tips:
- With every "reach," arm is stretching further out
- 6 reps per side
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.