Session 11 of 41
In Progress

Week 2 Day 5

The Warm Up

EXERCISEWarm Up Set 1Warm Up Set 2
Foam Roll Serratus Reach10 Reps10 Reps
Standing Arm Circles8 Reps • Each Direction8 Reps • Each Direction
Single Arm Slides w/ Rotation6 Reps Each6 Reps Each
Sidelying Thoracic Rotation8 Reps Each8 Reps Each


The Workout

REPEAT EACH SET THE LISTED AMOUNT OF TIMES WITHIN EACH CIRCUIT BEFORE MOVING ON TO THE NEXT CIRCUIT. 

Circuit 1

EXERCISESET 1SET 2SET 3SET 4
Dumbbell Split Position Single Arm Rows • 1:3:18 Reps Each8 Reps Each8 Reps Each8 Reps Each
Pause Push Ups8 Reps8 Reps8 Reps8 Reps
Forearm Wall Planks30 Sec30 Sec30 Sec30 Sec
Repeat moves in superset fashion (follow the sets) before moving on to next circuit.
Give yourself 30 seconds – 1 minute of rest between. 

Circuit 2

EXERCISESET 1SET 2SET 3SET 4
Dumbbell Single Arm Dead Bugs6 Reps Each6 Reps Each6 Reps Each6 Reps Each
Barbell Inverted Rows8 Reps8 Reps8 Reps
Tall Side Planks30 Sec Each30 Sec Each30 Sec Each30 Sec Each
Repeat moves in superset fashion (follow the sets) before moving on to next circuit.
Give yourself 30 seconds – 1 minute of rest between. 

Circuit 3

EXERCISESET 1SET 2SET 3SET 4
Tall Kneeling Band Diagonal Pull Aparts8 Reps Each8 Reps Each8 Reps Each8 Reps Each
Dumbbell Pullovers w/ Hip Bridge 1:3:15 Reps5 Reps5 Reps
Wall Bugs8 Reps Each8 Reps Each8 Reps Each
Repeat moves in superset fashion (follow the sets) before finishing your workout.
Give yourself 30 seconds – 1 minute of rest between.