Warm Up/ Dynamic Stretches – Two Times
Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E x 5 in/ 5 out then sync breath with movement for the following..
Chin Tucks – https://www.youtube.com/watch?v=82CzWAk-GVg&t=37s x 10
No Money- https://www.youtube.com/watch?v=82CzWAk-GVg&t=37s x 10
Snow Angels –https://www.youtube.com/watch?v=82CzWAk-GVg&t=37s x 10
Superset 1 – Three Times
Chest Flys with Cables/ Bands – https://www.youtube.com/watch?v=1gBtkcCj4zc x 10
Rear delt flyes with Band (two hand) – https://www.youtube.com/watch?v=FrB8vIFzckw x 10
Superset 2 – Three Times
Bicep Curl to Shoulder Press – https://www.youtube.com/watch?v=ynZ0TLmAAaE x 10
Bird Dog Rows – https://www.youtube.com/watch?v=ciwi6eG0FRc x 10 each
Superset 3 – Three Times
Bent Over Rows (underhand/ two arm) – https://www.youtube.com/watch?v=fS0f6i1_8Qs x 10 (pause at chest on every rep)
Walking plank on bench – https://www.youtube.com/watch?v=WNmFz3be3aY x :30
Conditioning –
For time –
30 jump ropes
20 push ups
30 jump ropes
15 push ups
30 jump ropes
10 push ups
30 jump ropes
5 push ups
Push Ups – https://www.youtube.com/watch?v=pnVnIXprfVo
For time complete 30 jumping jacks or jump ropes and 20 push ups, then 30 and 15, 30 and 10 and 30 and 5. Perform push ups from toes or knees but always chest to deck.
Cool down/ static stretch –
Sphinx Pose – https://www.youtube.com/watch?v=W4MguErhOIE x 30 sec
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Lying Shoulder Stretch – https://www.youtube.com/watch?v=z8OeWu6mY4k x 30 sec each