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.

BENT OVER DUMBBELL ROWS

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.

SUPERMANS

With your neck in a neutral position, lie face-down on the floor (or an exercise mat) with your arms and legs extended. With your torso in a stationary position and your arms and legs both kept straight (but not locked), lift your arms and legs (at the same time) up toward the ceiling. Your back should be arched slightly, and your arms and legs should be raised several inches off the floor. Hold for two to five seconds at the top of the movement and then lower back down to the starting position. Repeat.

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.

ASSISTED PULL-UPS OR TABLE PULL-UPS

Use the assisted pull-up machine for the level of assistance you need or use a barbell as demonstrated. Take a medium to wide grip on the bar. Pull yourself upward by contracting the lats as you flex the elbows. The elbows should extend wide as you attempt to get your chin over the bar. Avoid swinging or jerking movements.

STANDING DB HAMMER CURLS

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.

DB CONCENTRATION CURLS

Sit on a flat bench with your knees and feet wider than shoulder-width apart. Holding a dumbbell in your right hand, brace your right elbow against the inside of your right thigh just above the knee. Place your left hand on your left knee for stability. Curl the weight up towards your shoulder, rotating your wrists in slightly as you do so. At the top of the movement, pause and contract before lowering the dumbbell slowly back down. Ensure your elbows remain stable and motionless at all times. Complete all reps on one side before switching.

AB-REACH KNEE HUGS

Lie flat on your back with your knees bent, your feet flat on the ground, and your arms stretched out over your head. Start the movement by contracting/flexing your abs and your hips while you bend your knees and bring them toward your chest. At the same time, raise your torso off the ground and simultaneously move your arms up and over your head to ‘hug’ your knees. When you return to the starting position, this is considered one rep.

SCISSOR KICKS

Lie down with your back against the floor (or exercise mat) and your arms fully extended and placed by your side with your palms facing down. Begin by lifting your legs up so that your heels are about 5-6 inches off the ground while keeping your knees slightly bent. To begin the ‘scissor’ movement, raise your right leg up towards the ceiling (at about 45 degrees) and at the same time lower your left leg until the heel is approx. 1-2 inches from the ground. Then quickly switch movements by raising your left leg up and lowering your right leg. Repeat the action for the desired amount of reps.

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.

CARDIO:

STAIR, ELLIPTICAL, OR TREADMILL

20 MINUTES
MEDIUM INTENSITY