WARM-UP SEAL JACKS

Stand with your feet together and arms extended in front of your chest. Jump out, spreading your legs and drawing your arms to the sides. Jump back to start and repeat.

WARM-UP JUMP ROPE

Jump a few inches off the floor, giving the rope just enough space to slip under your feet. Only the balls of your feet should touch the floor. Keep your elbows close to your sides as you turn the rope. If you tire out before you finish the workout, drop the rope, but keep your arms and legs going.

WARM-UP CRAB TOE TOUCHES

Start on the floor with your knees bent, your feet hip-distance apart, and your hands placed on the ground behind you. Lift your hips off the ground, keeping your neck in neutral position and your core locked. Lift one leg up and reach towards your toe with your opposite arm, keeping your hips up. Pause before returning to the starting position and swapping legs.

ALTERNATING SINGLE-ARM DUMBBELL ROWS

Hold a dumbbell in your right hand and stand to the side of a flat bench. Place your left knee on the bench, and keep your right foot firmly planted on the floor. Hinge at the hips and place your left hand on the bench for support; your right arm should hang down in alignment with your shoulder. Lift the dumbbell up towards your waist until your upper arm goes just beyond parallel to the floor. As you reach the top of the movement, retract the shoulder blades and squeeze your upper back muscles to get the most of the rep. Slowly lower the weight down to the starting position. Repeat the movement on the opposite arm.

ALTERNATING DB BIRD DOG

Start by kneeling on all fours on a mat. Hold a dumbbell in each hand and raise your right arm out to the front while raising and extending the opposite leg up and behind your body. Lower your arm and leg back to the starting position. Repeat by alternating between opposite sides.

SEATED DB GOOD MORNINGS

Start by sitting on a bench facing forward with your feet together on the floor. A dumbbell should be held by both hands behind your neck. While keeping your spine neutral and your back straight, begin the movement by hinging/bending forward at the hips as much as possible. Engage your core while slowly lifting to the starting position.

ALTERNATING DB CURLS

Standing with your feet shoulder-width apart, take a dumbbell in each hand. Your arms should be hanging down at your sides with palms facing forward. Keeping the upper arms stationary, and without bending at the wrists, curl one dumbbell up slowly toward your chest, then slowly lower. Continue alternating arms in this manner for the recommended amount of repetitions.

SINGLE-ARM DB PREACHER CURLS ON STABILITY BALL

Kneeling on a mat, place your chest on top of a stability ball. Holding a pair of dumbbells with your palms up, hang your arms over the front of the ball. Bending at the elbows, curl a dumbbell up towards your shoulder while keeping your body straight and core tight. Lower the dumbbell to the starting position and repeat with the other arm.

PLANK

Get into a push-up position with your forearms on the floor. Make sure your body is straight from your heels to the top of your head. Don’t sag, pike at the hips, or drop your head. Pull your abs in tight, hollowing out your lower abs without changing your body position. Control the position using the strength of your core and hold.

HEELS TO CEILING REVERSE CRUNCH

Lie down on the floor with your legs fully extended and arms to the side of your torso with your palms on the floor. Your arms should be stationary for the entire exercise. Move your legs up so that your thighs are perpendicular to the floor and your feet are together and parallel to the floor. While inhaling, move your legs towards your torso as you roll your pelvis backwards and you raise your hips off the floor. Hold the contraction for a second and move your legs back to the starting position as you exhale.

STABILITY BALL CRUNCH

Lie face-up on a stability ball with your knees bent and your feet flat on the floor. Place both hands out in front of you at the bottom of your thighs, or behind your neck for support. As you exhale, slowly use your abdominals to curl yourself up, closing the distance between your pelvis and ribcage.

BICYCLES

Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put your hands behind your head. Be careful not to strain the neck as you perform it. Lift your shoulders into the crunch position and bring the knees up to where they are perpendicular to the floor with your lower legs parallel to the floor. This will be your starting position. Simultaneously, slowly go through a cycle pedal motion, kicking forward with the right leg and bringing in the knee of the left leg. Bring your right elbow close to your left knee by crunching to the side, as you breathe out. Crunch to the opposite side as you cycle your legs and bring your left elbow closer to your right knee and while you exhale.

CARDIO:

STAIR, ELLIPTICAL, OR TREADMILL

30 MINUTES
MEDIUM INTENSITY