WARM UP

5-10 minutes of steady state cardio to get your heart rate up (row, run, bike, jump rope, etc.)

CIRCUIT 1

3x20 (Total) Alternating Dumbbell Bench Press

3x8/Arm Dumbbell Bent Over Rows

CIRCUIT 2

3x12 Dumbbell Reverse Flies

3x10 Dumbbell Glute Bridge Floor Press

3x00:90 Forearm Plank

CIRCUIT 3

Alternating EMOM: 15 Minutes

Minutes 1/4/7/10/13: 15 Hand Release Push Ups

Minutes 2/5/8/11/14: 20 Dumbbell Bent Over Rows (#40/25)

Minutes 3/6/9/12/15: 20 Dumbbell Sit Ups (#30/20)

Notes:

  • EMOM: Every minute on the minute

  • If you complete the specified reps of the movement before the minute is over, rest the remainder of the minute before starting the next movement

  • Suggested weight written as (Male/Female) - Adjust load as needed

Hand Release Push Ups

Weighted Sit Ups

Bent Over Rows