Session 9 of 24
In Progress

Day 10 – Upper Body

KaLinda May 11, 2022

Dynamic Warm Up

Repeat 2 times – 30 seconds per move

Towel Flossing

Arm Circles

Wrist Rotations

Squat into Rotation

Day 10 Demonstration Video - Upper Body

Each circuit is divided into 4 exercises.

Complete all exercises back to back before taking a full 90 rest.

Repeat each circuit 3 times before moving on to the next circuit.

Pick a resistance weight that challenges you within the given repetitions.

The last few reps of your strength exercises should be extremely challenging to complete.

Circuit 1

Pistol Crunch – 15 Reps

Jog in Place – 60 Seconds (Gym=60 Seconds on Elliptical)

Bicycle Crunches – 20 Reps

Jog in Place – 60 Seconds (Gym=60 Seconds on Elliptical)

Circuit 2

Toe Touch – 15 Reps

Jog in Place – 60 Seconds (Gym=60 Seconds on Elliptical)

Clap Crunch – 20 Reps

Jog in Place – 60 Seconds (Gym=60 Seconds on Elliptical)

Circuit 3

Pike Plank – 20 Reps

Jog in Place – 60 Seconds (Gym=60 Seconds on Elliptical)

Spidermans – 20 Reps

Jog in Place – 60 Seconds (Gym=60 Seconds on Elliptical)

Foam Rolling and Stretching

After your workout, foam roll for 10 minutes and stretch your lower body for 20 minutes. This will help to decrease DOMS (Delayed Onset Muscle Soreness). Use videos below as a guide.