INCLINE DB BAR ROWS

SUPERSET 1

Lie chest-down on an incline bench with a dumbbell in each hand, palms facing inwards. Lift the dumbbells up towards your waist until your upper arms go 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 out of the rep. Slowly lower the weight down to starting position.

BENT OVER DB ROWS

SUPERSET 1

Grasp the dumbbells with an overhand grip. Keeping your knees slightly bent, lean forward at your waist until your torso is roughly parallel to the floor. The dumbbells should be in front of your shins. Without raising your upper body, pull the dumbbells up toward your abdomen. Bringing your elbows high and above your back, hold the dumbbells in peak contraction for a brief count, then slowly lower them to the starting position and repeat.

ACTIVE REST MOUNTAIN CLIMBERS

Adopt a plank position and ensure that your hands are directly underneath and in line with your shoulders. Explosively flex the hip and knee of one leg forward until the knee is approximately underneath the hip. Then, with a similar explosive motion, extend the bent leg back to the rear until the leg is straight and the toes are providing all the support while flexing the opposite hip and knee in a running motion. Continue alternating legs until the recommended number of reps has been completed.

SEATED DB GOOD MORNINGS

SUPERSET 2

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.

DB PULLOVERS

SUPERSET 2

Lie on a flat bench. With both hands, hold the dumbbell at the top of the weight and position it over your chest at arm’s length. Keeping your arms straight, lower the weight in an arc motion over the back of your head. Hold the weight at the top of the movement for a second and then use your lats to bring the weight back to the starting position in a controlled movement.

ACTIVE REST 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 elbows close to 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.

INCLINE DB CURLS ON STABILITY BALL

SUPERSET 3

Lean your mid-back on a stability ball with your feet flat on the ground. Hold dumbbells in each hand. Your arms should hang down at your sides with your palms facing up. Begin to slowly raise both dumbbells up toward your shoulders. From here, lower the weight to starting position. Upper arms remain stationary at all times throughout the movement.

STANDING DB HAMMER CURLS

SUPERSET 3

Standing with your feet shoulder-width apart, take a dumbbell in each hand. Your arms should be hanging down at your sides with your palms facing each other. Keeping the upper arms stationary and without bending at the wrists, curl the dumbbells up slowly toward your chest. Pause here for two counts before lowering the dumbbells back down, making sure to keep the elbows stationary throughout the movement.

ACTIVE REST HIGH KNEES

Stand upright with your feet shoulder-width apart. Extend your arms out in front of you parallel to the floor. Jog in place by bringing your knees upward as high as you can, using your hands as a target for your knees to reach. Ensure that you are landing softly on the balls of your feet while also springing the leg up quickly throughout the movement.

SINGLE-ARM DB PREACHER CURLS ON STABILITY BALL

SUPERSET 4

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.

ALTERNATING DB CURLS

SUPERSET 4

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.

ACTIVE REST BURPEES

Start in an upright standing position with feet shoulder-width apart and hands by your side. Begin by pushing your hips back, bending your knees, and lowering your body into a squat. In a fluid motion, place your hands on the floor straight in front of your feet and drop down while shifting your weight onto them. At the same time, extend your legs backward so that you softly land on the balls of your feet. You will now find yourself in a push-up type position. To reverse the movement, you will need to jump so that your feet land back just inside of your hands and your hips are hinged. In another fluid motion, you will need to reach your arms over your head and explosively jump up into the air while pushing from the heels, landing softly on the feet. After this, you will need to immediately lower back down into a squatting motion for your next rep. Ensure your body is in alignment from your head to your heels and be careful not to let your back sway/sag or your hips to stick up in the air.

HIIT CARDIO:

STAIR, ELLIPTICAL, STATIONARY BIKE, OR TREADMILL

15–20 MINUTES
HIGH INTENSITY

HIIT Cardio (High-Intensity Interval Training) is a form of interval cardiovascular exercise which alternates short periods of intense anaerobic exercise with brief recovery periods.
(Example: 30 second sprints with 30 seconds of rest for 15–20 min)