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.
Inchworm burpees. To modify, omit pushup and/or jump. 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.
Pop out pushups. Complete 5-7 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.
mountain climbers with 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.
circuit 2: Complete 3 rounds.
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 all the way up until your hands are positioned directly above your shoulders. Lower your arms back down to the starting position and repeat.
Chest Press. Complete 12-15 reps.
Grasp two dumbbells and lie supine (on your back) on a flat bench or on the ground. with your feet firmly placed on the floor or upon a raised platform to allow you to maintain a flat or neutral (flat) spine. Pull shoulders down and back to make firm contact with the bench. Your head, shoulders, butt and feet should make contact with the bench and floor/riser throughout the exercise. Grasp each dumbbell with a closed grip with palms facing forward, thumbs wrapped around the handle. Press the dumbbells to a position level with or just below your eyes with the elbows fully extended. Maintain a neutral wrist position. Lower the dumbbells in unison and in a controlled movement towards your mid-chest, but moving slightly wider towards the armpits. Exhale and gently press upwards to full elbow extension with the dumbbells positioned at or just below the level of your eyes. Maintain your points of contact with the bench and floor/riser, avoid arching your back during the lift and maintain neutral wrist position throughout the movement.
arnold press. complete 8-12 reps.
With a dumbbell in each hand, bend the elbows and bring the weights up level with the shoulders and the palms facing toward the body (as if it were the top of a biceps curl). Rotate the arms outward and press the dumbbells overhead, ending with the palms facing away from the body and your hands positioned directly above your shoulders. Repeat the movement in reverse to return to the starting position, ending with the palms facing the body at shoulder level.
circuit 3: complete 3 rounds.
side to side deadball slams. complete 10-12 reps.
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.
Concentration curls. complete 8-12 reps.
Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor. Use your right arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh. Your arm should be extended for your starting position. While holding the upper arm stationary, curl the weight forward while contracting the biceps as you breathe out. Only the forearm should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Bring the dumbbell back to starting position as your breathe in. Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm.
Pulsing 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.
circuit 4: complete 3-4 rounds.
spider crunches. complete 20 reps.
Start with your feet behind you and your elbows on the ground directly underneath your shoulders, shoulder width apart. Stiffen your torso by contracting your core/abdominal muscles, your glute and quadriceps muscles and align your head with your spine. Lift your glutes toward the ceiling, keeping your core tight and maintaining a neutral spine.
Starfish crunches. Complete 20 reps.
Start lying on your back with your hands behind your head and the soles of your feet flat together in a starfish position. Perform crunches by lifting your shoulders off the floor while also lifting your feet off the floor and crunching as you bring your knees and elbows toward each other. Repeat for the specified number of reps.
Mountain climbers on med ball. can also be done with palms on the ground. complete 20 reps.
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.
plank jacks. complete 20 reps.
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.