day two: upper body
5 minutes of HIIT or 10 minutes of cardio of your choice. Here’s what I’m doing:
5 minute sprints: 45 seconds on, 15 seconds off
Allow 60-90 seconds rest between circuits. use this time to transition/set weights for your next circuit. Aim for little to no rest between exercises during the circuit. If you’re a beginner, take breaks as needed. done is better than perfect!
circuit 1: Complete 3 rounds.
Kettlebell snatch. Complete 10-12 reps, l-r.
At-home alternative: Use dumbbell.
With your feet approximately hip-to-shoulder distance apart, hinge back at your hips and grip the kettlebell with your fingers with your wrist facing toward your body. Lift the kettlebell and as you extend your hips and legs to an upright position, accelerate the kettlebell vertically as fast as you can by rapidly pulling with the hip, followed by a shrug of your trapezoids. As the kettlebell reaches shoulder-height, slightly release the fingers and insert the palm deeply into the handle with your wrist facing outward.. Allow the momentum to carry the bell all the way to the top and lockout your arm into the fully extended position. Drop the kettlebell back down by turning the palm towards you, and leaning the shoulders and upper body back into the starting position.
cable face pulls. Complete 12-15 reps.
at-home alternative: bent over reverse row with dumbbells.
Place the cable pulley at a high position with rope or dual handles attached. Stand in front of the cable pulley, bracing your core. Pull the rope or handles directly towards your face, separating your hands as you do so and bringing your elbows past your head. Keep your upper arms parallel to the ground. Return to your starting position and repeat.
straight arm pull downs on cable machine
straight arm pull downs on cable machine. complete 12-15.
at-home alternative: use dumbbells.
Stand with the feet hip-width apart, the hips straight, the back tall, and the knees slightly bent. Place the cable pulley at the highest position, use a straight bar attachment or handle grip, and hold one end of the bar or one handle in each hand. Keep the arms straight while bringing the hands down to the front of the waist. Slowly lift the hands back to the starting position to lower the weight.
Using dumbbells: Hold one dumbbell in each hand, bend your knees slightly and hinge forward at the tips, keeping your back flat and spine neutral. With your palms facing back, let the dumbbells hang perpendicular to the floor, with hands directly below your shoulders. Keeping your arms straight, pull both dumbbells back toward your hips, squeezing your lats. Return to starting position and repeat.
circuit 2: Complete 3 rounds.
banded walking pushups. Complete 5 walks + 1 pushup x 2
modification: remove band and drop to knees for pushup.
Start in a push-up position with the hands under the shoulders and the legs stretched out directly behind with an exercise band around your wrists. Squeeze the thigh and glute muscles to keep body and legs in a straight line. Maintain a neutral spine position from your head to your tailbone. Walk your hands and feet to the right while maintaining a tight core and perform one pushup. Repeat on the other side.
burpee. Complete 10 reps.
modification: remove jump.
Begin with feet hip width apart with core tight. Jump toward the ceiling, bending at your knees as you land and dropping to a plank position with hands positioned directly under the shoulders and the legs out behind the body, head facing down. Jump the feet forward near the hands into a deep squat, and stand up, jumping toward the ceiling. Repeat. To modify, remove jump and simply step your feet forward and stand.
renegade rows. complete 12-15 reps, l-r.
Hold one dumbbell in each hand, place the dumbbells on the floor with one hand directly under each shoulder and the legs straight out behind about shoulder-width apart in a plank position. Press your feet into the ground and pull the right hand up to bring weight the chest. Keep the elbow close to the rib cage. Slowly lower the weight to the floor before pulling the left hand up toward the side of the trunk.
circuit 3: complete 3 rounds.
Standing arnold press. complete 10-12 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 raises. complete 10-12 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 dumbbells with arms extended in front of you, with palms facing the floor. Your elbows and upper arms should rise together. Raise both arms to be level to your shoulders. Lower back to starting position.
single arm bent over rows. complete 12-15 reps, l-r.
Holding a dumbbell in your right hand, bend over to place your left knee and left hand on a bench to support your body weight. Your hand should be placed directly under your shoulder and your knees should be positioned directly under your hips. Your back should be flat and spine should be neutral, with your head aligned with your spine. Pull your shoulders down and back and maintain this position. Extend your right arm (holding the dumbbell) towards the floor without allowing your torso to rotate or shoulder to move towards the floor. Pull the dumbbell upwards, bending your elbow and pulling your upper arm backwards. Keep your arm close to the side of your body and continue pulling the dumbbell upwards until you are unable to lift any further without rotating your torso. Return to starting position.
circuit 4: timed circuit 20/10s. complete 3 rounds.
Complete 20 seconds of the exercise and 10 seconds rest.
mountain climbers on med ball.
mountain climbers on med ball.
Modification: perform from plank position with palms on floor.
Kneel on a gym mat holding a dumbbell with both hands in a high kneeling position. You can add a band around your quads for an added challenge. Position your feet in a triangular shape behind you. Sit back toward your feet and then thrust your hips forward, bracing your core and coming back to a starting position. Keep your glutes squeezed throughout the movement. Repeat.
tricep pushups.
modification: drop to knees.
Begin in a plank position with your feet behind you and your palms on the ground positioned slightly narrower than 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 bending back and triceps pressed close to your torso until your chest is below elbow height. Do not allow your hips to sag. Press upward through your arms to come back to starting position. To modify, drop to your knees.
tricep dips.
modification: position feet closer to bench, directly below your knees.
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.
challenger: timed circuit 20/10s. complete 2 rounds.
Complete 20 seconds of the exercise and 10 seconds rest.
half burpee.
modification: remove jump and step back with your feet.
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.
knee ins.
modification: place hands on floor behind you with hands facing toward your feet.
Sitting on an exercise mat with your legs fully extended in front of you, raise your legs a few inches off the ground. Place your palms directly underneath your shoulders with fingers facing your feet or for an added challenge hold your hands out in front of you at shoulder width. Bend your knees in toward your chest and return to starting position.
scissor kicks.
Lie on your back on an exercise mat with your legs side by side and extended. Place your fingertips on your head just behind your ears to provide a little support for your head. Alternatively, to help maintain a flat back you can position your hands below your glutes. Lift your head and shoulder blades off the mat. Hover your heels a couple inches off the mat. Contract Your Core Muscles. Press your lower back firmly into the mat and slightly tuck your pelvis. Draw your belly button in toward your spine. Maintain this position throughout the exercise. Move your legs in a horizontal plane to create the scissoring action placing one over the other and repeating. Keep your legs as straight as possible. Repeat.