WARM UP

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

CIRCUIT 1

3x6/Arm Single Arm Dumbbell Standing Strict Press

3x6 Dumbbell I’s + Y’s

CIRCUIT 2

3x15 Dumbbell Lateral Raises

3x15 Dumbbell Upright Rows

3x00:60 Superhero Raises

CIRCUIT 3

Alternating EMOM: 12 Minutes

Minutes 1/5/9: 16 (Total) Dumbbell Plank Pull Throughs (#25/15)

Minutes 2/6/10: 10 Burpees

Minutes 3/7/11: 16 Leg Raises

Minutes 4/8/12: 10 Dumbbell Z Press (#25/15)

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

Plank Pull Throughs

Leg Raises

Burpees

Z Press