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.

PUSH-UPS

SUPERSET 1

With your body parallel to the floor in push-up position, place your hands slightly wider than shoulder-width apart. Keep your abs locked in tight. Keeping your body rigid and your elbows close to your sides, lower yourself down towards the floor, then push powerfully through your hands back to full-arm extension.

DUMBBELL FLOOR CHEST PRESS

SUPERSET 1

Lie flat on the floor with a dumbbell in each hand, held above you at arm’s length. Keep your head, torso, and hips pressed on the floor. Slowly bend your elbows and lower the dumbbells to each side of your chest. Pause, then straighten your elbows to return the weights to the starting position.

DB FLOOR FLYS

SUPERSET 2

Lie flat on the floor and bring the dumbbells together above your chest, palms facing each other. Maintain a bend in your elbows as you arc your arms out to the side and down, stretching the pectorals. Use the pectorals to pull the weights back to starting position.

BODYWEIGHT DIPS

SUPERSET 2

Keeping your torso as upright as possible, grasp the side of the bench with your arms extended. Bend your arms to lower your body while keeping the elbows tight to your sides. As your arms approach a 90-degree angle, press your hands powerfully against the bench to raise your body back to starting position.

DB TRICEPS KICKBACKS

SUPERSET 3

Stand with your feet together and hold a dumbbell in each hand. Bend your elbows and keep your arms tucked in by your sides. Extend your elbows to a full extension. Your upper arm should remain stationary during the movement. At the top of the movement squeeze your triceps to get the most out of the rep.

OVERHEAD TRICEPS DB EXTENSIONS

SUPERSET 3

Stand holding a dumbbell in each hand and hold them overhead at full extension. Keeping your arms close in beside your ears, lower the dumbbell in an arc behind your head until your forearms touch your biceps. Return back to starting position, remembering to keep your upper arms stationary throughout the movement.

SKULLCRUSHERS

SUPERSET 4

Hold one dumbbell by the ends with both hands. Lie on your back with your arms straight in front of you. Keep your elbows in line with your shoulders and your thumbs facing to the back. Bend your elbows to take the dumbbell towards your forehead and ears. Make sure your triceps are doing all the work. Control the movement throughout the entire rep. Once they have reached full range, squeeze your triceps and pull the dumbbells back to a straight-arm position.

DB FLOOR CHEST FLYS

SUPERSET 4

Lie flat on the floor holding each dumbbell above your chest at arm’s length (palms facing each other). Keep your head, torso, and hips pressed on the floor. Slowly lowering the dumbbells out to your sides, keeping a slight bend in your elbows. Once your arms are positioned horizontally to the ground, reverse the movement by bringing your arms back up to the starting position.

CARDIO:

STAIR, ELLIPTICAL, STATIONARY BIKE, OR TREADMILL

30 MINUTES
MEDIUM INTENSITY