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 as specified within each circuit and/or bonus round at the end of the workout.
circuit 1: Complete 3 rounds.
Jumping jacks with overhead press
Jumping jacks with overhead press. Complete 12-15 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.
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.
inchworm burpees. complete 10 reps.
From a standing position with your feet together or slightly apart, brace your core to stabilize your spine. Gently exhale and bend forward hinging at your hips, keeping your knees extended (but not locked), and extend your arms in front of your body, while slowly lowering your torso towards the floor until you can place your fingers or palms of your hands on the floor in front of your body. Walk your hands forward without moving your feet (your heels will begin to rise off the floor). Continue walking yourself forward until you reach a full-push-up position where your spine, hips and head are level with the floor (plank position). Perform one full push-up, lowering your chest and hips simultaneously to the floor. Do not allow your low back to sag or your hips to hike upwards during this downward phase. Press upwards through your arms while maintaining a rigid torso and head aligned with your spine. Continue pressing until the arms fully extend at the elbows. Simultaneously jump both feet toward your hands and propel yourself up to a standing position and jump toward the ceiling. Repeat.
bonus exercise: sprint for 45-60 seconds.
circuit 2: Complete 3-4 rounds.
lateral front to side raises. Complete 12-15 reps.
Stand with feet hip width apart or in a split stance, holding dumbbells in both hands with palms facing your body. Keep your core tight and pull your shoulders down and back. Exhale and raise the dumbbell in one hand out to your side, and raise the dumbbell in the other hand in front of your body. Your elbows and upper arms should rise together. Raise both arms to be level to your shoulders. Lower back to starting position.
Cross Body Hammer curls. complete 12-15 reps.
Stand with feet hip-width apart or in a split stance position holding dumbbells in each hand gripping them dumbbells around the handles with your palms facing your body resting next to your thighs. Keep your core tight and neck and head in line with your spine. Exhale and bend one elbow reaching your arm across your body until the dumbbell is near the front of the opposite shoulder. The opposite arm should remain in the starting position. Keep your torso erect (no arching your low back) and without moving your elbows forward. Maintain a neutral wrist position (wrist straight without any bend with your palms facing your body) and avoid shrugging your shoulders throughout the movement. Inhale and lower the dumbbell back towards your starting position. Repeat on the opposite arm.
Deadball Slams. complete 10-15 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.
bonus exercise: complete 15 burpees or 45-60 second sprint.
circuit 3: complete 3-4 rounds.
Tricep kickbacks. complete 12-15 reps.
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.
bicep curls. Complete 12-15 reps.
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.
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.
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.
bonus exercise: complete 45-60 second sprint.
circuit 4: complete 3-4 rounds.
High low chest fly. complete 12-15 reps.
Start with two pulleys set in a high position with handle attachments and have your palms facing forward in a split stance. Brace your core muscles. Your upper arms should be at an angle slightly higher than shoulder height away from your sides. Using your upper chest to pull your arms up and in, pull the handles down and together so that they come together at shoulder level or slightly higher. The path of the cables will draw a V. You can use light 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.
mountain climbers with a twist
mountain climbers with a twist. complete 20 reps.
In a plank position, brace your core with your hands placed firmly on a medicine ball or alternatively, directly underneath your shoulders on the ground. Flex your left hip, bringing your left thigh across your chest toward your right shoulder. Keeping your hands firmly on the ground or medicine ball, abs engaged and shoulder strong, simultaneously switch leg positions, crossing your right thigh across your chest toward your left shoulder.
bonus exercise: complete 15 burpees or 45-60 second sprint.
bonus round:
pushups. complete 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.