Equipment: weighted objects, optional elevated surface
Format: Complete each set for 3 rounds for time/reps.

Set 1:

Triceps Push Up (0:30-0:45)

• Begin in a tall plank position with shoulders stacked over wrists, braced core, back flat and neutral gaze (not looking up or down).
• Bend your arms, keeping your elbows close to your ribcage to activate the triceps, and lower yourself toward the mat for a push-up while keeping your shoulders away from your ears. Be mindful that your hips and torso are moving in one line.
• Maintaining a braced core and flat back, push yourself back up to the starting position.
• Repeat for allotted time.
• MOD: Drop your knees to the mat or perform this move in an elevated position with your hands on an elevated surface like a couch/ottoman/bench.

Triceps Kickbacks (8-12)

• Stand with your core braced, chest up, shoulders back and down (as if they were against a wall), and weighted objects in both hands.
• Hinge forward at the hips at a 45 degree angle with your body with a flat back, and engage between your shoulders, so they’re not rounding forward. Allow your dumbbells to hang beneath your chest and keep your head and neck in a neutral position.
• Draw your elbows up and back beside your ribcage and perform tricep kickback by kicking your arms straight back and contracting your triceps.
• Keep your elbows beside your ribcage as you bend your arms and repeat the kickback from a hinged position for your max reps.

Set 2:

Swimmers (0:30-0:45)

• Lie on your stomach with your arms and legs extended and reaching toward the walls in front of and behind you.
• With a braced core, lift your right arm and left leg up at the same time and then alternate with your left arm and right leg and repeat back and forth.
• Keep a slight contraction in your lower back as you “swim” and keep your gaze neutral so your neck isn’t straining or hyperextending.
• Repeat for allotted time.
• MOD: Place your fingertips on the floor to support a lifted upper body and isolate moving just the legs.

Bentover Row (8-12)

• Stand with your core braced, chest up, shoulders back and down (as if they were against a wall), and weighted objects in both hands.
• Hinge forward at the hips at a 45 degree angle with your body, and engage between your shoulders, so they’re not rounding forward. Allow your dumbbells to hang beneath your chest and keep your head and neck in a neutral position.
• Draw your elbows up and back beside your ribcage, squeezing your back muscles.
• Slowly lower the weights with control to the hanging position beneath your chest.
• Repeat for your max reps.

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Set 3:

Push Slide (0:30-0:45)

• Begin in a downward dog position, core braced, pressing evenly through your palms, sending your hips up and back, bending in the knees slightly as you send your heels towards the mat.
• Maintaining the sensation of sending your hips up and back, bend your knees until they are hovering just above the mat and your arms are beside your ears.
• Straighten the legs and shift your weight until you are in a tall plank position with shoulders stacked over wrists, braced core, back flat and neutral gaze (not looking up or down).
• Bend your arms and lower yourself toward the mat for a push-up while keeping your shoulders away from your ears. Be mindful that your hips and torso are moving in one line.
• Press yourself back up to a tall plank and shift your hips up and back while simultaneously bringing your knees to hover over the mat.
• Shift to a tall plank for a push-up.
• Continue repeating this sequence for allotted time.
• MOD: Drop your knees to the mat for the push-up,

Overhead Press (8-12)

• Brace your core from a standing or seated position and, holding a weighted object in each hand, bend your arms to a 90 degree goal post position, shoulders back and down (as if they were against a wall) and palms facing away from you.
• Maintaining a braced core, press the weights straight up overhead, preventing your shoulders from shrugging towards your ears.
• Lower the weights back to the starting position with control.
• Repeat for your max reps.

Set 4:

Squat Thrust (0:30-0:45)

• Begin standing at the top of your mat with your core braced and chest upright.
• Bend your knees, plant your hands on the mat, and jump your feet back into a tall plank position with shoulders stacked over wrists, braced core, back flat and neutral gaze (not looking up or down).
• Jump your feet up to your hands and drive through the heels to come back to standing, using your momentum to immediately power you up into a jump.
• Repeat this sequence for the allotted time.
• MOD: Perform this movement with your hands on an inclined surface, like a chair, couch or ottoman. You can make this low-impact by coming up from a body squat rather than taking a jump.

45 Degree Curls (8-12)

• Begin standing with weighted objects in both hands and palms facing away from you.
• With a braced core and shoulders back and down (as if they were against a wall), outwardly rotate your forearms about 45 degrees and bend at the elbows to curl the weights up to shoulder height.
• With control, lower the weights to the starting position. Be mindful that you’re keeping your elbows stationary at your ribcage for the duration of the curl.
• Repeat for your max rep range.