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.

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.

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.

DB INCLINE FLYS ON STABILITY BALL

SUPERSET 2

Start by rolling backward onto a stability ball, holding a dumbbell in each hand close to the chest (palms facing each other). Ensure that your back and shoulder blades resting on top of the stability ball (back is extended). Position your knees so that they are flexed at a 90-degree angle and your feet are flat on the floor. Once you are in position and your abdominals are switched on, reach the dumbbells directly up towards the ceiling so that your arms are extended but the elbows are not locked out. Begin the movement by slowly lowering the dumbbells out to the side, 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 (using your pectoralis muscles) towards the ceiling and back to the 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.

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.

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.

NARROW PUSH-UPS

SUPERSET 3

With your body parallel to the floor in push-up position, place your hands slightly narrower 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.

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.

OVERHEAD DB TRICEPS EXTENSIONS

SUPERSET 4

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.

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 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.

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)