1.10 Friday | Home

Today we’ll tackle Upper body, Back and arms focused. Bring the same energy you have on lower body days. Challenge your weights, perfect your form! Grab a friend to do it with you!

Warm Up

BODYWEIGHT CARDIO WARM UP

3 Minutes

Get warm! Perform bodyweight movements of your choosing. Move continuously for 3 minutes.

INCHWORM

30 seconds

Hold plank for an extra count before returning to standing

SUPERMAN

30 seconds

Exhale as you raise up

STAR STRETCH

30 seconds

Exhale as you reach opposite hand to opposite foot

Superset 1 — 4X

Note- Perform exercises back to back. Rest 30 seconds between rounds. Keep the volume high with a weight that is challenging.

EQUIPMENT
LONG LOOP RESISTANCE BAND
DUMBBELLS

EXERCISES
15 reps SINGLE ARM ROW
12-15 reps LAT PULLDOWN
30 seconds Rest

SINGLE ARM ROW

15 reps Moderate

Build in weight if able to maintain reps. Pull up and back towards your hip

LAT PULLDOWN

12-15 reps

Sit tall, elbows pull wide & down to your sides

Superset 2 — 3X

Note- Perform exercises back to back. Rest 60 seconds between rounds. Increase weight in the Row each round if able.

EQUIPMENT
DUMBBELLS

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

LAT PULLOVER

12 reps Heavy as able
I’ll begin with a 25-30lb DB and increase if able

DB BICEP CURL

10-Failure reps

Superset 3 — 4X

Note- Perform exercises back to back. You should be hitting failure with each exercise, each round. Quick 30 seconds rest

EQUIPMENT
DUMBBELLS
MAT

EXERCISES
10 reps ROLLING SKULL CRUSHERS
10 reps TRICEP PUSH UP
30 seconds Rest

ROLLING SKULL CRUSHERS

10 reps Moderate

I’ll use a pair of 15-20lb DBs

TRICEP PUSH UP

10 reps

Modify by dropping to your knees

Cooldown

SHOULDER STRETCH + HIGH ELBOW

30 seconds Alt arms

DOWN DOG

30 seconds

THREAD THE NEEDLE

30 seconds Alt sides

CAT COW

30 seconds