3.12 Wednesday | Home

Today we’ll tackle Upper body, Back and arms focused. 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

Inhale in the bottom position, exhale as you reach back

PULL APART LONG BAND

30 seconds

Pull the band to the top of the chest

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
10-12 reps SINGLE ARM ROW each arm
12-15 reps LAT PULLDOWN
30 seconds Rest

SINGLE ARM ROW

10-12reps Moderate-Heavy

Build in weight if able . Pull the hand to the bottom of the rib

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
BENCH

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 30lb DB and increase if able

DB BICEP CURL

10-Failure reps

I’ll use a pair of 22.5lb DBs

Superset 3 — 3X

Note- Perform exercises back to back. Rest as needed

EQUIPMENT
MAT

EXERCISES
12 reps PLANK ROW
12 reps TUCK IN CORE
Repeat 3 rounds

TUCK IN CORE

12 reps

Exhale as you drive knees to chest

CRUNCH + LEG RAISES

12 reps

Inhale, lower your legs, exhale as you crunch and reverse the motion

Cooldown

SHOULDER STRETCH + HIGH ELBOW

60 seconds Alt arms

DOWN DOG

30 seconds

THREAD THE NEEDLE

60 seconds Alt sides

CAT COW

30 seconds