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.
deadball slams. Complete 10 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.
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.
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.
Tricep pull downs. Complete 12-15 reps.
Stand facing the cable machine and position the cable attachment at a height above your head. Attach the handle or rope and grasp it firmly with a full grip (thumbs clasped around the handle or rope). Position your feet hip-width apart. Brace your abdominal muscles to stabilize your spine with a natural arch in your low back. Pull shoulders back and down. Slowly press the handles/rope down to the starting position where your elbows are aligned with the mid-point of your trunk, arms positioned firmly by sides and wrists in neutral position. Gently exhale and slowly extend your elbows, pressing the handle / rope down towards the floor. Continue pressing the weight with your elbows right next to your side while maintaining a neutral position with your wrists until your elbows become fully extended, do not lock your elbows in full extension. Return to your starting position. Repeat the movement. Monitor the forward movement of your elbows as this recruits from your lats and reduces the emphasis on the triceps.
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.
Pushups. complete 8-12 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.
circuit 3: complete 3 rounds.
Plank jacks on med ball. can also be done with palms on ground. 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.
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.
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.
circuit 4: complete 3-4 rounds.
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.
Half burpee. 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.
Pop out pushup. 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.