WARM-UP SOLDIER KICKS

Stand with your feet shoulder-width apart. Raise your left leg as high as you can as you reach for your foot with your right hand. Repeat with the right leg and continue to alternate legs.

WARM-UP JUMPING JACKS

Stand with your feet together, knees slightly bent, and arms at your side. Jump while raising your arms and separating your legs to the sides. Land on your forefeet with legs apart and arms overhead. Jump again while lowering arms and returning legs to midline.

SEATED DUMBBELL 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.

ALTERNATING SINGLE-ARM DB ROW

SET 1 = HEAVY | SET 2 = LIGHT | SET 3 = LIGHTER

Start on a flat bench with one hand under your shoulder, the other hand holding the dumbbell. Have one knee on the bench under your hip and the other leg out to the side. Keep your spine in a neutral position and your hips and shoulders parallel to the floor. With the hand holding the dumbbell, let the shoulder blade stretch away from the spine and then pull the shoulder blade back towards the spine before bending the arm to row the dumbbell into the side of your rib cage. Squeeze here, before slowly lowering the dumbbell back towards the floor until your shoulder blade is fully extended. Repeat the movement on the opposite arm.

DB PULLOVERS

SUPERSET 1

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.

SUPERMANS

SUPERSET 1

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.

INCLINE DB CURLS ON STABILITY BALL

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.

ALTERNATING DB CURLS

SET 1 = HEAVY | SET 2 = LIGHT | SET 3 = LIGHTER

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.

SINGLE-ARM DB PREACHER CURLS ON STABILITY BALL

SET 1 = HEAVY | SET 2 = LIGHT | SET 3 = LIGHTER

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 the 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.

CARDIO:

STAIR, ELLIPTICAL, STATIONARY BIKE, OR TREADMILL

30-45 MINUTES
MEDIUM INTENSITY