DB ARNOLD PRESS

SUPERSET 1

Start in an upright standing position. Ensure your chest is up, back straight, feet shoulder-width apart, core switched on, and your knees are slightly bent. Begin the movement by holding a dumbbell in each hand with your elbows bent and at shoulder height. Your palms should be facing your body and positioned in front of your shoulders. Slowly turn/twist your wrists so that your palms are now facing away from your body while simultaneously raising the dumbbells above your head until your arms are almost fully extended. Without pausing at the top of the movement, lower the dumbbells back down to the start position. As you lower the dumbbells, remember to turn your wrists back until your palms are facing your body once again.

ALTERNATING FRONT DB DELT RAISES

SUPERSET 1

Start by standing upright with your back and torso straight and your feet shoulder-width apart. Take a dumbbell in each hand and 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 one arm up and out in front of your body. Continue to extend the arm until your hand/elbow reach shoulder height or are parallel to the ground. Maintain a slight bend in your elbow and ensure that your palm is still facing down. Remember to squeeze the delt to lift the weight and pause slightly at the top of the movement before you lower your arm back down and repeat with the opposite arm.

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.

REAR DELT DB RAISES ON STABILITY BALL

SUPERSET 2

Start off by lying face-down on a stability ball with the ball positioned between your hips and under your chest. Your arms should hang down in front, holding a dumbbell in each hand. Your body should be in alignment and at a slight upward angle, depending on the size of the ball. With a flat back, begin the movement by lifting the dumbbells out to your sides, to shoulder-height. Ensure your elbows are slightly bent and palms facing the ground. Hold for 1–2 seconds at the top of the movement before slowly lowering the weights and repeating the action.

STANDING DB LATERAL RAISES

SUPERSET 2

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.

ACTIVE REST JUMP SQUATS

Stand with your hands clasped in front of your chest and feet hip-width apart, push your hips into a quarter squat position. Drive your hips forward and up to get height off the floor. As your feet contact the ground, absorb the impact through your legs into a squat position and jump again.

SEATED DB SHOULDER PRESS

SUPERSET 3

Sit on a bench with back support and your feet firmly on the floor. Hold a set of dumbbells at shoulder level, wider than shoulder width apart. Keep a palms-forward grip, elbows pointing down and outward, and in a smooth, strong motion, press the dumbbells straight up to just short of the elbow lockout. Squeeze and lower the dumbbells to the starting position under control.

REAR DELT BENT OVER PULLS

SUPERSET 3

Stand with your torso upright and a dumbbell in each hand. Your palms should face your torso and your feet should be about shoulder-width apart. Keeping your arms straight, hinge at your hips until your torso is parallel to the floor. Pull the dumbbells up toward your abdomen. Feel the contraction for a second and begin to lower the weights back down to the starting position as you inhale.

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.

STANDING DB CALF RAISES

SUPERSET 4

Hold a dumbbell in each hand by your side. With both legs, press up onto your toes as high as possible, then let your heels travel toward the floor and repeat for reps. (If needed, find something to hold onto for balance while holding a dumbbell in the other hand.)

BENT OVER SINGLE LEG DONKEY CALF RAISES

SUPERSET 4

Place an aerobic step behind an incline bench. Step on it with your left foot, allowing only the ball of your foot to make contact with the step. Bend over slightly and hold onto the incline bench for balance. Let your heel travel towards the floor for a good stretch and then press up onto your toes as high as possible and repeat for reps before switching legs.

ACTIVE REST ALTERNATING LUNGE KICKS

Stand upright with a tight core, neutral back position, feet shoulder-width apart, and hands clasped at your chest. Start the movement first by lunging backward with your right leg so that both knees are bent and at a 90-degree angle. Continue the motion by stepping forward with the back leg and launching the right leg into a front kick. Return your right leg to the starting position (feet shoulder-width apart) and then repeat the movement on the opposite leg. Keep alternating until you complete the recommended reps.

STABILITY BALL CRUNCH

SUPERSET 5

Lie face-up on a stability ball with your knees bent and your feet flat on the floor. Place both hands out in front of you at the bottom of your thighs, or behind your neck for support. As you exhale, slowly use your abdominals to curl yourself up, closing the distance between your pelvis and ribcage.

SIDE PLANK HIP RAISES

SUPERSET 5

Start by positioning yourself in the side plank position by lying down on one side, ensuring that the only body parts touching the ground are your forearm and the side of one foot. Your elbow should be placed directly underneath your shoulder, your body should be in a straight line, and your feet should be stacked on top of one another. To begin the ‘hip raise’ movement bend upward toward the ceiling at the waist and then lower your hip back down towards the ground. Repeat this movement for the recommended number of reps and then complete on the opposite side of the body.

ACTIVE REST PUSH-UP TWIST TO “T”

With your body parallel to the floor in a 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, and then push powerfully through your hands back to full-arm extension. At the top of the movement twist your torso to the left and extend your left arm up to open up your chest. Return to the starting position and lower yourself down towards the floor. Return to the full-arm extension and at the top of the movement, and twist your torso to the right.

HEELS TO CEILING REVERSE CRUNCH

SUPERSET 6

Lie down on the floor with your legs fully extended and arms to the side of your torso with your palms on the floor. Your arms should be stationary for the entire exercise. Move your legs up so that your thighs are perpendicular to the floor and your feet are together and parallel to the floor. While inhaling, move your legs towards your torso as you roll your pelvis backwards and you raise your hips off the floor. Hold the contraction for a second and move your legs back to the starting position as you exhale.

PLANK

SUPERSET 6

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 and hold for 60 seconds, working up to two minutes.

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.

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)