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.

SEATED DUMBBELL BENT OVER REAR DELT RAISES

Position yourself in a seated position on the edge of a bench with your feet together. Hinge/bend at the waist so your chest is close to your knees (almost touching). Grip a dumbbell in each hand from under your legs. Position your elbows with a slight bend in them. Ensure your palms are facing towards each other and behind the ankles (or just to the sides of your ankles). Execute the movement by raising both shoulders and arms out to the side until your elbows are at shoulder height. Throughout the movement always remember to maintain your elbow height so that they are above the wrists. This can be done by raising your “pinkie finger” towards the ceiling. Continue the movement by lowering your arms and repeat for the recommended reps.

DB LATERAL “L” ROTATION TO SHOULDER PRESS

Stand with your feet shoulder-width apart, holding a pair of dumbbells. Your elbows should be close to your torso, and the palms of your hands should be facing your torso as well. Keeping your arms bent and your torso stationary, lift the weights out to your sides until they are about shoulder level height while exhaling. Rotate the dumbbells up so they form a 90-degree angle with your upper and lower arm, then push the weight up and overhead so that the dumbbells come together at the top of the movement. Ensure your arms are fully extended but do not lock out your elbows. Return the dumbbells down to your shoulders (back to the starting position) and then repeat the movement for the desired number of reps.

FRONT DELT RAISE TO A “T”

Start by standing upright with your back and torso straight and feet shoulder-width apart. With a dumbbell in each hand, rest them in front of your thighs (palms facing your thighs). Begin the movement by maintaining a stationary upper body (no swinging) while you lift/extend both arms up and out in front of your body. Continue to extend the arms until your hands/elbows reach shoulder height or are parallel to the ground. Be sure to maintain a slight bend in your elbows and ensure your palms are still facing down while opening your arms to a T. Remember to squeeze the delts to lift the weight and pause slightly with each movement before you lower your arms back down and repeat the action.

SINGLE-ARM DB SHOULDER PRESS

Stand with your torso upright and a dumbbell in each hand. Hold one dumbbell at shoulder height, palm facing out. Drive one elbow up, locking out at the triceps. Keep the dumbbell above shoulder height. Breathe out as you exert energy. Slowly lower down back to shoulder height and repeat on the opposite side.

STANDING DB LATERAL RAISES

Stand with your torso upright and a dumbbell in each hand with a slight bend in your elbows. Your elbows should be close to your torso, the palms of your hands should be facing your torso, and your feet should be about shoulder-width apart. Keeping your arms slightly bent and your torso stationary, lift the weights out to your sides until they are about shoulder level height while exhaling. Feel the contraction for a second and begin to lower the weights back down to the starting position as you inhale.

CARDIO:

STAIR, ELLIPTICAL, STATIONARY BIKE, OR TREADMILL

30 MINUTES
MEDIUM INTENSITY