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.
circuit 1: Complete 3 rounds.
burpee with 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.
deadball slams . Complete 10-12 reps.
at-home alternative: dumbbell squat to press.
Stand with your feet hip-width apart and holding a medicine ball in both hands directly in front of your chest; grasp the ball with your hands in a neutral position (palms facing each other), and elbows fully flexed (bent) and facing down towards the floor. Begin your downward phase by first shifting your hips backwards then slowly moving downwards to create a hinge-like movement at your knees. Continue to lower yourself until your feel your heels about to lift off the floor. Pull your shoulders down and back and engage your core. Maintain a flat back by bending forward at the hips. Reach the medicine ball upwards above your head while simultaneously straightening your legs and rolling up on the balls of your toes. Explosively bring the ball down to throw it directly downwards into the floor while dropping your weight back into your hips. As you throw the ball down, make sure you are maintaining the abdominal bracing and hinge from the hips to maintain spinal stability.
jumping jacks with overhead press
jumping jacks with overhead press. complete 20 reps.
modification: jumping jacks.
Stand with your feet under your hips. Grasp a dumbbell with both hands with your elbows bent and hands at chest height. Jump your feet out into a wide angle as you press the dumbbell overhead, extending your arms and keeping them above your shoulders. Bring your feet back together as you lower the weight. Repeat.
circuit 2: Complete 3-4 rounds.
pushups. Complete 8-12 reps.
modification: drop to knees.
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.
bear crawl shoulder taps. Complete 20 reps.
Start in a plank position with the hands shoulder-width apart and your knees positioned directly underneath your hips, hovering over the floor. Maintain this position and lift your right hand off the floor and tap your left shoulder, and return to the starting position. Repeat with your left hand and perform the specified number of reps.
Renegade rows. complete 8-12 reps, left, right.
Hold one dumbbell in each hand, place the dumbbells on the floor with one hand directly under each shoulder and the legs straight out behind about shoulder-width apart in a plank position. Press your feet into the ground and pull the right hand up to bring weight the chest. Keep the elbow close to the rib cage. Slowly lower the weight to the floor before pulling the left hand up toward the side of the trunk.
circuit 3: complete 3-4 rounds.
Tricep pushups. complete 12-15 reps.
modification: drop to knees.
Begin in a plank position with your feet behind you and your palms on the ground positioned slightly narrower than 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 bending back and triceps pressed close to your torso until your chest is below elbow height. Do not allow your hips to sag. Press upward through your arms to come back to starting position. To modify, drop to your knees.
Tricep dips. complete 12-15 reps.
Position your hands shoulder-width apart behind your torso on a stable bench or chair. You can also do this on the floor with your knees bent and feet positioned directly behind your knees. Shift your glutes off the bench with your legs extended in front of you. You can bend your knees to lighten the weight. Bend at your elbows and lower yourself toward the ground, keeping your body close to the bench, until your elbows are positioned at 90 degrees. Once you reach the bottom of the movement, press down into the bench and elevate yourself back to the starting position.
Tricep kickbacks. complete 12-15 reps, left-right.
Hold dumbbells in both hands and keep your weight evenly distributed through the heels of both feet. Stiffen your torso by contracting your abdominal and core muscles. Lean forward, bending at your knees and keeping a neutral spine from your head to your tailbone. Pull your shoulders down and back and maintain this position throughout the exercise. Position your upper arms parallel and close to your torso. Bend your elbow to 90 degrees or at least to a point where your forearm hangs vertical to the floor. Exhale and slowly extend/straighten your elbow by contracting your triceps muscles until your elbow is fully extended. Your upper arm should remain stationary next to your torso and not raised during the movement. Avoid any arching (sagging) in your low back or any rotation in your torso. Inhale and slowly return your arm to your starting position, without changing your torso position.
circuit 4: complete 3 rounds.
knee-ins. Complete 15 reps.
Sitting on an exercise mat with your legs fully extended in front of you, raise your legs a few inches off the ground. Place your palms directly underneath your shoulders with fingers facing your feet or for an added challenge hold your hands out in front of you at shoulder width. Bend your knees in toward your chest and return to starting position.
Wood chops. complete 8-12 reps, left-right.
at-home modification: use dumbbell instead of cable.
Attach a hand grip to a cable at one end of a cable machine frame or you can also use no attachment. Position the anchor near the bottom of the frame. Position your body so that the cable movement will be upward and across the body -- like a tree-chopping action. Position the feet comfortably apart and grasp the cable handle with both hands below your hips, near your knees. Load the machine with sufficient weight to provide light to moderate resistance. If you struggle to move the handle or if you can only move it slowly, the weight is too heavy.
side to side bench hops. complete 20 reps.
Stand to one side of a bench. Grasp either side of the bench with your hands, keeping your arms strong but unlocked. Press through your heels to propel your body over the bench, holding the sides for support as you go. Land on the other side, keeping your knees soft. Repeat.
bonus round: complete 3-4 times with 15 second rest between exercises.
burpee. Complete 40 seconds.
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. 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.
bicep curls. complete 40 seconds.
Hold the dumbbells in both hands facing up so the wrists, elbows, and shoulders are in a straight line about shoulder-width apart. Lift the dumbbells toward the shoulders while bending the elbows and keeping them next to the middle of the body. Slowly lower the weight to return to the starting position. Keep chest still, using just the arms for the movement.