day two: arms & abs
Allow 60-90 seconds rest between circuits. Aim for little to no rest between exercises during the circuit. If you’re a beginner, take breaks as needed.
For an added challenge, complete bonus exercise within each circuit and/or bonus round at the end of the workout.
circuit 1: Complete 3 rounds.
Burpee with floor pushup. Complete 10 reps.
modification: omit pushup and/or jump.
Begin with feet hip width apart with core tight. Jump toward the ceiling, bending at your knees as you land and dropping to a plank position with hands positioned directly under the shoulders and the legs out behind the body, head facing down. Complete a push up. Jump the feet forward near the hands into a deep squat, and stand up, jumping toward the ceiling. Repeat. To modify, remove the pushup or jump and simply step your feet forward and stand.
Plank jacks on med ball. Complete 20 reps.
modification: palms on floor.
Begin in plank position, with your hands positioned firmly on a medicine ball, your body in one straight line, and your feet together. Like the motion of a jumping jack, jump your legs wide and then back together. Jump as quickly as you want, but keep your pelvis steady and don't let your glutes rise toward the ceiling.
pop out pushup. complete 5-7 reps.
modification: pushups, complete 8-10 reps.
Begin in a plank position with your feet behind you and your palms on the ground, shoulder width apart with fingers facing forward. Stiffen your torso by contracting your core/abdominal muscles, your glute and quadriceps muscles and align your head with your spine. Simultaneously lift your hands and feet off the ground moving your hands and feet a few inches further from your body as you lower your body to the ground in a pushup position. Lower yourself toward the ground. Do not allow your hips to sag. Simultaneously lift your hands and feet off the ground as you press upward through your arms to come back to starting position. Repeat.
bonus exercise: 45 second sprint.
circuit 2: Complete 3-4 rounds.
Horizontal tricep extension. Complete 12-15 reps.
at home alternative: Use dumbbell. Palm facing floor.
Adjust attachment of cable column to a height level with armpit. Grasp handle or cable without attachment with one hand and your arm fully extended and brace your core. Slowly bend at your elbow and bring the cable to your chest. Return to the starting position and repeat.
tricep extensions. Complete 12-15 reps.
Begin standing upright with feet planted on the ground, shoulder-width apart or in a split stance position. Using both hands, grab one dumbbell at the handle. Keep your abdominal muscles engaged and your head and neck in line with your spine. Bring the dumbbell behind your head, pulling your shoulders down and back. Press the dumbbell overhead until arms are extended, but do not lock elbows. Inhale and allow the weight to slowly bend your elbows, lowering the dumbbell behind your head in a controlled manner without moving your upper arms.
mountain climbers on med ball. complete 20 reps.
modification: palms on floor.
In a plank position, brace your core with your hands placed on a medicine ball directly underneath your shoulders. You can also modify this by placing your palms on the ground directly beneath your shoulders. Flex your left hip, bringing your left thigh to your chest. Lift your right knee off the ground, fully extending your right leg behind you, with your toes pointing towards your shins, heel up. Stiffen your abdominal muscles to stabilize your spine, then pull your shoulders down and back. Keeping your hands firmly on the medicine ball, abs engaged and shoulder strong, simultaneously switch leg positions.
bonus exercise: 45 second sprint.
circuit 3: complete 3-4 rounds.
cable underhand fly. complete 12-15 reps.
at-home alternative: dumbbell underhand fly.
Start with two pulleys set in the bottom position with handle attachments and have your palms facing forward (underhand grip) in a split stance. Brace your core muscles. Your upper arms should be at about a 30 degree angle away from your sides. Using your upper chest to pull your arms up and in, raise the handles up and together so that they come together at shoulder level or slightly higher. The path of the cables will draw an upside-down V. You can use dumbbells as an alternative with the same range of motion.
halfway around the worlds. complete 8-12 reps.
Stand with feet hip-width apart, with hips straight and back tall. Grasp a dumbbell in each hand with an underhand grip (palms facing away from your body) and a slight bend at your elbows. Rotate your arms laterally (to the side) maintaining and underhand grip bringing your arms up to shoulder height. Lower your arms back down to the starting position and repeat.
commandos. complete 6-10 reps, left-right.
Start in a push-up position with the hands under the shoulders and the legs stretched out directly behind. Squeeze the thigh and glute muscles to keep body and legs in a straight line, and lower down to the elbows one elbow at a time. From this position on the elbows, press the hands into the floor one at a time to return to the push-up position.
bonus exercise: 10 burpees with floor pushup.
circuit 4: complete 3 rounds.
Banded walking push ups. complete 5 walks + 1 pushup 2 x, Left-right.
Start in a push-up position with the hands under the shoulders and the legs stretched out directly behind with an exercise band around your wrists. Squeeze the thigh and glute muscles to keep body and legs in a straight line. Maintain a neutral spine position from your head to your tailbone. Walk your hands and feet to the right while maintaining a tight core and perform one pushup. Repeat on the other side.
alternating v-ups. Complete 12-16 reps.
Lie flat on your back with your legs out straight in front of you and your arms up above your shoulders on the ground. Lift one leg up toward the ceiling squeezing your glute. Press your low back into the ground and engage your abs as you lift your leg up. Then crunch your upper body up as you reach your opposite arm up toward the toes of your raised leg, rotating toward that raised leg. Then lower the raised leg as you lift the other leg up toward the ceiling and crunch up to reach up toward that opposite foot. Keep alternating sides.
half burpees. complete 10 reps.
Start in the high plank position with your hands under your shoulders and your feet behind you about shoulder-width apart. Then jump both feet up and outside your hands so your in a squat position. For an added challenge, lift your hands off the ground simultaneously when you jump your feet forward. Maintain a tight core and neutral spine throughout the movement.
bonus round: complete 3 rounds.
sprints. complete 45 second sprint/15 second rest x 2.
pushups. complete 15-20 reps.
Begin in a plank position with your feet behind you and your palms on the ground, shoulder width apart with fingers facing forward. Stiffen your torso by contracting your core/abdominal muscles, your glute and quadriceps muscles and align your head with your spine. Lower your body toward the floor, keeping your head aligned with your spine, with your elbows flaring outward until your chest or chin touches the floor. To modify, drop to your knees.