2.25 Tuesday | Home

Warm Up

BODYWEIGHT CARDIO WARM UP

3 Minutes

Perform bodyweight movements of your choosing. Move for 3-5 continuous minutes.

WALKOUT

30 seconds

Hold plank for an extra count before reversing the motion

THORACIC ROTATION

60 seconds

Switch directions halfway

CIRCLE ARM SWING

30 seconds

Switching directions

Superset 1 — 3X

Note- Perform exercises back to back with 30 seconds of rest between rounds.

EQUIPMENT
LONG LOOP BAND
DUMBBELLS

EXERCISES
15 reps STRAIGHT ARM LAT PULLDOWN
10-15 reps SINGLE ARM BENT OVER ROW each arm
30 seconds Rest

STRAIGHT ARM LAT PULLDOWN

15 reps

Choke up on band to increase resistance

SINGLE ARM BENT OVER ROW

10-15 reps Heavy
I’d begin with a 45-50lb DB

Work at a heavy load and increase if able to maintain rep range.

Superset 2 — 4X

Note- Perform exercises back to back to failure. Build in weight if able. Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELLS
BENCH

EXERCISES
10-Failure reps LAT PULLOVER
12 reps HAMMER CURL
60 seconds Rest

LAT PULLOVER

10-Failure reps Heavy

Sit tall and pull the bar to the bottom of the chin/collarbones.

If this style of bar is not available use a regular long bar.

HAMMER CURL

12 reps Moderate
I’d use a 17.5-20lb DB

Keep elbows in place

Circuit 3 — 3X

Note- Perform movements back to back at a Moderate to lighter load. Working at higher reps, to failure. Rest 30 seconds rest between rounds.

EQUIPMENT
DUMBBELLS
MAT

EXERCISES
12-Failure reps BICEP CURL AROUND THE WORLD
15 reps BENT OVER FLY
10 reps NURPEE
30 seconds Rest

BICEP CURL AROUND THE WORLD

12-Failure reps Moderate

Keep the elbows fixed as you move the weights from a neutral to a wide curl

BENT OVER FLY

15 reps Light load

Maintain a soft bend in your elbows as you raise to shoulder height

NURPEE

10 reps

No pushup burpee

Cooldown

SIDE BODY

30 seconds Alt sides

Inhale, each high before melting to one side

SHOULDER STRETCH + HIGH ELBOW

60 seconds Alt directions

Chin high when you take the bind behind your back

CAT COW

30 seconds

Inhale and round up, exhale as you pass through center

THREAD THE NEEDLE

60 seconds Switch directions halfway