Each day you will find two videos, one is the introduction to the lesson. Watch this carefully to be sure you are using proper form and technique for each exercise in the workout.
The second is your daily workout. Once you have the technique memorized, you will only need to watch the workout video for that day.
There are 5 videos in the program. The videos rotate throughout the month, so you will repeat the 5 videos throughout the month! You can check your calendar located under the second tab in the program to see which videos you are supposed to be doing on which days. Week Two kicks off with Day Two and rotates from there.
Repetition is crucial in both feeling and seeing results, as you are targeting specific areas of the body to maximize your results!
I encourage you to mix and match the levels of difficulty to challenge yourself and incorporate a new routine each week!
Set a schedule 5 days a week to devote these 10 minutes for yourself. No excuses! In 30 days you will be a more confident, fitter, better version of yourself.
As you start today, you will take a "Before" picture of yourself. This will be used to help you see your progress. We will do this on Day 1, Day 15, and Day 30 so that you can see the great progress you are making, and the changes to your arms.
Envision yourself having the arms you have always wanted! Now, let's get started!
~ Kari
Some important things to keep in mind before we start...
- You can do this workout anywhere you have access to a floor. No equipment is necessary! However, if you want to put yourself up to the challenge, you may use resistance bands or light weights.
- Nutrition for these next 30 days is important! Try to eat clean, and stay hydrated. Hydration is key!
Each day, I will introduce the movements we will be doing in our workout. Follow the technique closely to ensure you get the maximum benefit of the exercise.
Introduction Movements:
Triangle Push-Up To Wall/Bench
1. Start with both hands placed on an elevated surface (e.g. bench, box, chair) in a triangle position where the pointer finger and thumb from both hands touch.
2. You should be in a nice straight line from from your shoulders, to your hips, to your feet.
3. Be aware of your hips. Do not raise them up or dip them down.
4. Slowly lower yourself down until your chest touches the elevated surface. You want a full range of motion.
7. Push back up to the starting position.
Isometric Bicep Hammer Curl
1. Start in a standing position with your right elbow tucked in at your side.
2. Raise your right forearm parallel to the ground, palm facing left like you’re holding a hammer.
3. Place your left hand on your right forearm applying light to medium pressure.
4. Slowly pull your right arm up against the left hand and bring the right arm up to a bicep curl position.
5. Release pressure and bring the right forearm parallel to the ground again.
6. Repeat on your opposite side.
Tricep Dip On Bench/Chair
1. Start in a seated position on your bench/chair.
2. Place your hands at your sides, fingertips pointing towards the wall in front of you. Keep your elbows tucked in tight and pointing towards the wall behind you.
3. Move your hips off the seat so they just barely touch your chair.
4. Slowly lower your hips by adding a slight bend into your elbows, keeping the hips close to the chair, elbows pointing towards the back wall. 5. Press back up to straight arms.
Plank Walk Out On Bench/Chair
1. Start in the push-up position on a bench/chair.
2. There should be a straight line from your shoulders, to your hips, to your feet.
4. Slowly walk your hands out one hand at a time.
5. Once you have walked your hands out, slowly walk them back into your starting position.
6. If you feel your hips sag, limit the range of motion you are using.
Level One Movements:
Triangle Pike Push-Ups
1. Start in a plank position on your hands in a triangle position.
2. Send your hips up and back to a pike position. Your body should be in a straight line from your hips, to your shoulders, to your feet.
3. Slowly start to lower your head down toward your hands.
4. Press back up to pike position.
Superman Plus Shoulder Press
1. Lay down on your stomach with your arms straight out in front of you, as close to your ears as possible.
2. Lift your arms and legs up.
3. Bring your arms back into a W position, pulling your shoulder blades together.
4. Push your arms back out in front of you.
5. Lower to the starting position.
Plank Forearm Reach With Arm Raise L+R=1 rep
1. Start in a plank position with your elbows right below your shoulders. You should be in a straight line from your shoulders, to your hips, to your feet.
2. Bring one arm up and straight out in front of you.
3. Tap your hand to the ground and bring your arm back into the plank position.
4. Repeat on the opposite side.
Crab Position Tricep Dips
1. Start in crab position with your feet in line with your hips and your hands on the ground with your fingertips facing forward.
2. Lower your hips towards the ground with your elbows tracking back.
3. Slowly bring yourself back up to the starting position.
Level Two Movements:
Band (or light weight) Bicep Curl
1. Place your resistance band on the ground under your feet shoulder length apart. Grab onto each end of the band. If you are using weights, hold the weights in your hands shoulder width apart with palms facing up.
2. Keep your elbows tucked in at your sides.
3. Have your palms facing up towards the ceiling.
4. Pull your hands up towards your chest.
5. Slowly lower your arms back down.
Band (or light weight) Shoulder Press
1. Place your resistance band on the ground under your feet shoulder length apart. Grab onto each end of the band and pull your arms up to a W position with your bands behind your shoulders. If you are using weights, hold the weights in a W position.
2. Push your arms up towards the ceiling.
3. Slowly lower your arms back down towards your sides.
4. Keep your movements slow and controlled.
Banded (or light weight) Bicep Curl Hold With Wrist Curls
1. Place your resistance band on the ground under your feet shoulder length apart. Grab onto each end of the band. If you are using weights, hold the weights in your hands shoulder width apart with palms facing up.
2. Raise your arms up to a half bicep curl hold.
3. Curl your wrists up towards your body, keeping your forearms parallel to the ground.
Banded (or light weight) Tricep Kickbacks
1. Place your resistance band on the ground under your feet shoulder length apart. Grab onto each end of the band. If you are using weights, hold the weights in your hands shoulder width apart. Your arms should be in a 90 degree angle with your forearms parallel to the ground.
2. There should be a slight bend in your knees and your hips should be hinged back with your chest leaning forward.
3. Your hands should be right under your shoulders in a hammer position.
4. Push your arms straight back with your elbows staying close to your sides.
5. Slowly lower your arms back under your chest.
Introduction - Demonstration Video
Levels 1 and 2 - Demonstration Video
Introduction
10 Rounds - 5 Min Total
:20 Work/:10 Rest
- Triangle Push-Up To Wall/Bench
- Isometric Bicep Hammer Curl (5 Rounds Left/5 Rounds Right)
-Into-
10 Rounds - 5 Min Total
:20 Work/:10 Rest
- Tricep Dip On Bench/Chair
- Plank Walk Out On Bench/Chair
Level 1
AMRAP 4 min 1, 2, 3, 4, etc of each
- Triangle Pike Push-Ups (Handstand Push-Up Scale)
- Superman Plus Shoulder Press
-1:00 active stretch-
AMRAP 5 1, 2, 3, 4, etc of each
- Plank Forearm Reaches With Arm Raise L+R=1 rep
- Crab Position Triceps Dips
Level 2
AMRAP 4 1, 2, 3, 4, etc of each
Band (or light weight) Bicep Curl
Band (or light weight) Shoulder Press
-1:00 active stretch-
AMRAP 5 1, 2, 3, 4, etc of each
Banded (or light weight) Bicep Curl Hold With Wrist Curls
Banded (or light weight) Tricep Kickbacks
Share your progress with me on social on my Instagram, Facebook, or Twitter page or Send them to me at BeforeandAfters@PearcePointers.com with the hashtag #SummerPowerArms. Good luck!
Introduction - Workout Day One
Levels 1 and 2 - Workout Day One
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Today we are going to work on three movements to help define, tone, and sculpt your arms.
Introduction Movements:
Strict Burpee Push-Up Hands to Chair/Bench
1. Start in a standing position
2. Place both hands on the chair/bench in front of you.
3. Step one foot back followed by the other into a plank position.
4. Lower your chest down towards your hands into a push up, keeping the elbows tucked in tight at your sides.
5. Push back up to the push-up position.
6. Step your feet back in.
7. Jump up with your arms above your head.
Shoulder Press Against Wall
1. Start in a standing position with your back against the wall, tucking the tailbone under and pressing your lower back against the wall.
2. Raise your arms up against the wall into a field goal position. Biceps should be parallel to the ground, and hands should be pointing up towards the ceiling.
3. Slide your arms up towards the ceiling, taking them overhead as high as possible.
4. Lower your arms back down against the wall back into your starting position.
Lying “W” Pulses
1. Start by lying on your stomach on the floor.
2. Your hands should be placed next to your shoulders, with your elbows bent.
3. Keep your chest lifted off the ground, create tiny pulses by lifting the arms/hands towards the ceiling.
4. For modification, relax your forehead on to the ground while performing this movement.
Level One Movements:
Hand Release Push-Ups From Knees
1. Start in a push-up position from your knees. Your hands should be right below your shoulders and your feet should be lifted, but not crossed.
2. Slowly lower your chest down to the ground and release your hands up.
3. Push your hands back down to the ground and push yourself back up to the starting position.
Side Plank With Half Arm Circles From Hand Right
1. Start in a side plank position with your left arm on the ground and your right arm up towards the ceiling. You should be in a straight line from your shoulders, to your hips, to your feet.
2. Slowly lower your right arm down towards your side and tap your hip.
3. Raise your arm back up towards the ceiling.
Side Plank With Half Arm Circles From Hand Left
1. Start in a side plank position with your right arm on the ground and your left arm up towards the ceiling. You should be in a straight line from your shoulders, to your hips, to your feet.
2. Slowly lower your left arm down towards your side and tap your hip.
3. Raise your arm back up towards the ceiling.
Forearm Plank Body Saw
1. Start in a plank position on your elbows and toes. Your elbows should be shoulder width apart. You should be in a straight line from your shoulders, to your hips, to your feet.
2. Shift your weight onto your toes moving your body forward.
3. Slowly bring yourself back to the starting position.
Level Two Movements:
Hand Release Push-Ups
1. Start in a push-up position with your hands right below your shoulders. You should be in a straight line from your shoulders to your hips to your feet.
2. Slowly lower your chest down to the ground and release your hands up.
3. Push your hands back down to the ground and push yourself back up to the starting position.
Band (or light weight) Bicep Curl Left With Isometric Hold Right
1. Place your resistance band on the ground under your feet shoulder length apart. Grab onto each end of the band. If you are using weights, hold the weights in your hands shoulder width apart with palms facing up.
2. Hold your right arm in a 90 degree angle with your forearm parallel to the ground. Your left arm should be down at your side.
3. Slowly lower your left arm up toward your chest, keeping your right forearm parallel to the ground.
4. Lower your left arm back toward your side.
Band (or light weight) Bicep Curl Right With Isometric Hold Left
1. Place your resistance band on the ground under your feet shoulder length apart. Grab onto each end of the band. If you are using weights, hold the weights in your hands shoulder width apart with palms facing up.
2. Hold your left arm in a 90 degree angle with your forearm parallel to the ground. Your right arm should be down at your side.
3. Slowly lower your right arm up toward your chest, keeping your left forearm parallel to the ground.
4. Lower your right arm back toward your side.
Crow Pose
1. Bend down to the ground and place both hands on the ground shoulder width apart.
2. Move your chest forward and start to place your right knee on your right elbow.
3. Once you feel stable, lift your left knee up to your left elbow.
4. Pull your feet up together.
For modification, bring up one foot off the ground at a time.
Introduction - Demonstration Video
Levels 1 and 2 - Demonstration Video
Introduction
10 Min AMRAP w/ :20 Stretch Between Rounds
- 5 Strict Burpee Push-Up (Hands to Chair/Bench)
- 10 Shoulder Press Against Wall
- 15 Lying “W” Pulses
Level 1
3 Rounds :30 On/ :15 Off
Complete all 3 rounds before moving to the next movement
- Hand Release Push-Ups From Knees
- Side Plank With Half Arm Circles From Hand Right
- Side Plank With Half Arm Circles From Hand Left
- Forearm Plank Body Saw
Level 2
3 Rounds :30 On/ :15 Off
Complete all 3 rounds before moving to the next movement
- Hand Release Push-Ups
- Band (or light weight) Bicep Curl Left With Isometric Hold Right
- Band (or light weight) Bicep Curl Right With Isometric Hold Left
- Crow Pose
Introduction - Workout Day Two
Levels 1 and 2 - Workout Day Two
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We have all new exercises for you today to continue to give you that full arm workout.
Introduction Movements:
4 Slow Lower Push Up to Wall/Chair
1. Start in a push-up position with your hands placed on a chair/wall.
2. Your body should be in a line from your shoulders to your hips to your feet.
3. Slowly lower your chest towards the chair/wall.
4. Push your body back up to the starting position.
Isometric Bicep Hold Left
1. Start in a standing position with your left elbow tucked in at your side.
2. Raise your left forearm parallel to the ground, palm facing the ceiling.
3. Place your right hand on your left forearm applying light to medium pressure.
4. Push your left arm up against the right hand and hold this position, creating resistance.
Inchworm
1. Start in a standing position.
2. Bend your body into a forward fold position. Knees can be slightly bent.
3. Take your hands to the ground and begin to walk your hands forward out to a push-up position. Your body should be in line from your shoulders to your hips to your feet.
4. Walk your hands back towards the feet into your bent over forward fold.
Isometric Bicep Hold Right
1. Start in a standing position with your right elbow tucked in at your side.
2. Raise your right forearm parallel to the ground, palm facing the ceiling.
3. Place your left hand on your right forearm applying light to medium pressure.
4. Push your right arm up against the left hand and hold this position, creating resistance.
Level One Movements:
Planche Press Hold
1. Start in a push up position with your hands shoulder width apart.
2. Walk your hands back towards your feet and stop when you are in a pike position.
3. You should be in a straight line from your hips, to your shoulders, to your hands.
4. Press your chest in so that your shoulder blades are pinched together.
Lateral Arm Over Unders
1. Start in a standing position with your arms straight out to the side, forming a T with your body with palms facing down.
2. Rotate your arms upwards so that your palms are now facing the ceiling.
3. Continue to rotate your arms back and forth from palms facing the ceiling to palms facing the ground. Be sure to keep your arms parallel to the ground.
Plank Walk Up From Knees
1. Start in a plank position from your knees. Your body should be in a straight line from your shoulders, to your hips, to your knees.
2. Bring your right hand to the floor below the shoulder, then bring your left hand to the floor below the shoulder into a push-up position from your knees.
3. Drop your right elbow back down to the floor followed by the left back into a plank position. Be sure to alternate which hand comes to the floor first each time.
Bent Over “I”s
1. Start in a standing position with your arms straight up towards the ceiling, keeping your arms as close to your ears as possible.
2. There should be a slight bend in your knees and your hips should be hinged back with your chest leaning forward.
3. Slowly lower your arms straight out in front of you until they meet your sides, keeping your arms straight.
4. Raise your arms back up to the starting position.
Level Two Movements:
Handstand Hold
1. Put your hands on the ground right up against a wall.
2. Kick your legs up against the wall.
3. Your heels should be the only part of your body touching the wall.
4. Hold in the handstand position.
Lateral Band (or light weight) Raises
1. Place your resistance band on the ground under your feet shoulder length apart. Grab onto each end of the band. If you are using weights, hold the weights in your hands down at your sides.
2. Slowly raise both arms straight out to the side at the same time. Be sure to keep your arms straight and stop once your arms are parallel to the ground.
3. Slowly lower your arms back down to the starting position.
Plank Walk Up From Feet
1. Start in a plank position. Your body should be in a straight line from your shoulders, to your hips, to your feet.
2. Bring your right hand to the floor below the shoulder, then bring your left hand to the floor below the shoulder into a push-up position.
3. Drop your right elbow back down to the floor followed by the left back into a plank position. Be sure to alternate which hand comes to the floor first each time.
Banded (or light weight) Hammer Curls
1. Place your resistance band on the ground under your feet shoulder length apart. Grab onto each end of the band. If you are using weights, hold the weights in your hands shoulder width apart.
2. There should be a slight bend in your knees and your hips should be hinged back with your chest leaning forward.
3. Your hands should be right under your shoulders in a hammer position.
4. Slowly raise both of your hands up towards your chest at the same time.
5. Lower your hands back towards your starting position.
Introduction - Demonstration Video
Levels 1 and 2 - Demonstration Video
Introduction
10 Min EMOM
ODD: 4 Slow Lower Push-Up To Wall/Chair
Max Effort Isometric Bicep Hold Left
EVEN: 4 Inchworm
Max Effort Isometric Bicep Hold Right
Level 1
3 Rounds :45 Each
- Planche Press Hold
- Lateral Arm Over Unders
- Plank Walk Up From Knees
- Bent Over “I”s
:30 Active Stretch Between Rounds
Level 2
3 Rounds :45 Each
- Handstand Hold
- Lateral Band (or light weight) Raises
- Plank Walk Up From Feet
- Banded (or light weight) Hammer Curls
:30 Active Stretch Between Rounds
Introduction - Workout Day Three
Levels 1 and 2 - Workout Day Three
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This has been a lot of hard work but it will be totally worth it in the end when you see and feel the difference in your arms. Now, on to Day Four!
Introduction Movements:
Lying Alternating Swimmer
1. Start by lying on your stomach on the floor.
2. Put your hands straight out in front of you, biceps at your ears.
3. Lift your chest off the ground. Keep your left arm extended overhead and pull your right arm down to your side.
4. Tap your right hand to your right hip and return your right arm overhead.
5. Repeat on the opposite side.
6. For an extra challenge, lift your feet into an arch hold position.
7. For modification, relax your forehead on to the ground while performing this movement.
Seated Alternating Leg Bicep Curl
1. Start in a seated position on a chair. 2. Place your right hand under your right leg directly behind the knee.
3. Place your left hand under the left leg directly behind the knee.
4. Keep your right leg pressing towards the ground, pull your right leg up towards your chest with your right hand creating resistance.
5. Repeat on the opposite side.
Up/Dog
1. Start by lying on your stomach on the floor.
2. Place your hands next to your shoulders, elbows bent and tucked in at your sides.
3. Press your hands into the ground and slowly lift the chest off the ground as high as you can.
4. Return your chest to the ground in a slow, controlled movement.
Tricep Dips On Floor
1. Start in a seated position on the floor with your knees bent and feet in line with your hips.
2. Place your hands at your sides, fingertips pointing towards the wall in front of you. Keep your elbows tucked in tight and pointing towards the wall behind you.
3. Lift your hips off the ground into a crab position.
4. Lower your hips towards the ground with your elbows tracking back.
5. Slowly bring yourself back up to the starting position.
Rotating Plank From Knee
1. Start in a plank position on your knees.
2. Keep your feet lifted and your body in line from your shoulders to your hips to your knees.
3. Slowly roll your hips to the right, coming into a right side plank. Your left hand should be lifted towards the ceiling.
4. Roll your hips back to the left to return to the starting position.
5. Slowly roll your hips to the left, coming into a left side plank. Your right hand should be lifted towards the ceiling.
Level One Movements:
Planche Press plus Push-Up
1. Start in a push-up position. Your body should be in a straight line from your shoulders, to your hips, to your feet.
2. Slowly lower your chest towards the ground.
3. Push yourself back up to the starting position.
4. Send your hips back and press your chest towards your knees. Your body should be in a planche press position.
5. Lower your body back to the starting position.
Bent Over “W” to “Y”
1. Start in a standing position with a slight bend in your knees, hinge your hips back and bring your chest forward.
2. Your hands should be placed next to your shoulders, with your thumbs facing the ceiling, and your elbows bent and as close to your body as possible. Your arms should be forming a “W”.
3. Push your arms out in front of you, forming a “Y”.
4. Bring your arms back to the starting position.
Extended Plank Triceps Press Ups From Knees
1. Start in a plank position on your knees with your hands in a triangle position.
2. Your feet should be lifted, but not crossed.
3. Lower your chest down towards the ground until your forearms are on the ground.
4. Press your body back up to the starting position.
Level Two Movements:
Wall Walk
1. Start by lying flat on the ground, with your feet against a wall.
2. Push yourself up.
3. Take a big step up the wall.
4. Walk yourself slowly into the wall until your nose touches. The goal is to have your nose touch the wall without letting your legs touch.
5. Slowly walk yourself back down the wall to your starting position.
Band (or light weight) Row
1. Place your resistance band on the ground under your feet shoulder length apart. Cross the band and grab onto each end. If you are using weights, hold the weights down in front of you.
2. Hinge your hips back and lean your chest forward.
3. Pull your hands back towards your biceps, keeping your elbows as close to your sides as possible.
4. Slowly lower your arms to the starting position.
Band (or light weight) Overhead Tricep Extension
1. Place your resistance band on the ground under your feet shoulder length apart. Cross the band and grab onto each end. Bring your arms up and behind your head, keeping your elbows as close to your head as possible. If you are using weights, hold the weights behind your head with your elbows as close to your head as possible.
2. Tuck your hips under to keep proper form.
3. Press your hands straight up towards the ceiling.
4. Lower your hands to the starting position.
Introduction - Demonstration Video
Levels 1 and 2 - Demonstration Video
Introduction
3 Rounds :30 Each
- Lying Alternating Swimmer
- Seated Alternating Leg Bicep Curl
-1:00 Stretch-
6 Min AMRAP
- 8 Up/Dog
- 8 Tricep Dips On Floor
- 8 Rotating Plank From Knee
Level 1
AMRAP 10 (10 Second Stretch Between Rounds)
- 5 Planche Press plus Push-Up
- 10 Bent Over “W” to “Y”
- 10 Extended Plank Triceps Press Ups From Knees
Level 2
AMRAP 10 (10 Second Stretch Between Rounds)
- 2 Wall Walk
- 10 Band (or light weight) Row
- 10 Band (or light weight) Overhead Tricep Extension
Introduction - Workout Day Four
Levels 1 and 2 - Workout Day Four
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Let's get it, and continue the work of getting those arms you have always wanted. You have done an incredible job!
Today we are going to do a variety of different exercises that will fire up those Summer PowerArms!
Introduction Movements:
Planche Press To Push-Up From Knee
1. Start in a push-up position on your knees.
2. Keep your feet lifted and your body in line from your shoulders to your hips to your knees.
3. Bend your elbows, keeping elbows as close to your side as possible.
4. Slowly lower your chest to the ground.
5. Push yourself back up to the starting position.
6. Bring your feet to the ground, lift your hips towards the ceiling into a planche press.
4 Second Resistance Bicep Curl
1. Start in a standing position with your right elbow tucked in at your side.
2. Raise your right forearm parallel to the ground, palm facing the ceiling.
3. Place your left hand on your right forearm applying light to medium pressure.
4. Push your right arm up against the left hand, on a 4 second count slowly raise your right arm up to a bicep curl position.
5. Release pressure and bring the right forearm parallel to the ground again.
6. Repeat on the opposite side.
Plank Walk Up From Knees
1. Start in a plank position from your knees. Your body should be in a straight line from your shoulders, to your hips, to your knees.
2. Bring your right hand to the floor below the shoulder, then bring your left hand to the floor below the shoulder into a push-up position from your knees.
3. Drop your right elbow back down to the floor followed by the left back into a plank position. Be sure to alternate which hand comes to the floor first each time.
Plank Walk Up On Chair/Bench
1. Start in a plank position on a chair/bench. Your body should be in a straight line from your shoulders, to your hips, to your feet.
2. Bring your right hand to the chair below the shoulder, then bring your left hand to the chair below the shoulder into a push-up position.
3. Drop your right elbow back down to the chair followed by the left back into a plank position. Be sure to alternate which hand comes to the chair first each time.
Side Elbow Plank With Half Arm Circles From Knee
1. Start in a plank position from your knees. Rotate to your right side, keeping your knees bent in a 90-degree angle. Your body should be in a straight line from your shoulders to your hips to your knees.
2. Your right elbow should be directly under your shoulder with your left hand reaching up towards the ceiling.
3. Slowly lower and tap your left hand down towards your left hip.
4. Raise your left hand back up towards the ceiling.
5. Repeat on the opposite side.
Level One Movements:
Strict Burpees
1. Start in a standing position
2. Get your hands as close to your feet as you drop down.
3. Jump your feet back to a push-up position.
4. Lower your chest down towards your hands into a push up, keeping the elbows tucked in tight at your sides.
5. Push back up to the push-up position.
6. Jump your feet back in.
7. Jump up with your arms above your head.
Lying “W” Pulses
1. Start by lying on your stomach on the floor.
2. Your hands should be placed next to your shoulders, with your elbows bent.
3. Keep your chest lifted off the ground, create tiny pulses by lifting the arms/hands towards the ceiling.
Inchworms With Push-Up
1. Start in a standing position.
2. Bend your body into a forward fold position. Knees can be slightly bent.
3. Take your hands to the ground and begin to walk your hands forward out to a push-up position. Your body should be in line from your shoulders to your hips to your feet.
4. Lower your chest down towards your hands into a push up, keeping the elbows tucked in tight at your sides.
5. Push back up to the push-up position.
6. Walk your hands back towards the feet into your bent over forward fold.
7. Stand up.
Plank Press Ups
1. Start in a plank position. Your body should be in a straight line from your shoulders, to your hips, to your feet.
2. Lower your chest down towards the ground until your forearms are on the ground.
3. Press your body back up to the starting position.
Level Two Movements:
Strict Burpees
1. Start in a standing position
2. Get your hands as close to your feet as you drop down.
3. Jump your feet back to a push-up position.
4. Lower your chest down towards your hands into a push up, keeping the elbows tucked in tight at your sides.
5. Push back up to the push-up position.
6. Jump your feet back in.
7. Jump up with your arms above your head.
High Band Row
1. Place your resistance band on the ground under your feet shoulder length apart. Cross the band and grab onto each end. If you are using weights, hold the weights down in front of you. Your palms should be facing your thighs.
2. Hinge your hips back and lean your chest forward.
3. Pull your hands up to your shoulders, pushing your elbows out.
4. Slowly lower your hands to the starting position.
Inchworms With Push-Up
1. Start in a standing position.
2. Bend your body into a forward fold position. Knees can be slightly bent.
3. Take your hands to the ground and begin to walk your hands forward out to a push-up position. Your body should be in line from your shoulders to your hips to your feet.
4. Lower your chest down towards your hands into a push up, keeping the elbows tucked in tight at your sides.
5. Push back up to the push-up position.
6. Walk your hands back towards the feet into your bent over forward fold.
7. Stand up
Band Triceps Pull Apart
1. Fold your band in half and grab each end of the band. Bring your arms up to your chest with your elbows out. If you are using weights, hold your weights up to your chest with your elbows out.
2. Pull your arms out to your sides until your arms form a “T”. Your arms should be parallel to the ground.
3. Slowly bring your arms back to the starting position.
Introduction - Demonstration Video
Levels 1 and 2 - Demonstration Video
Introduction
10 Min AMRAP - :20 Stretch Between Rounds
- 6 Planche Press to Push-Up From Knee
- 6/6 4 Second Resistance Bicep Curl
- 6/6 Plank Walk Up From Knees Or Hands On Bench/Chair
- 6/6 Side Elbow Plank With Half Arm Circles From Knee
Level 1
EMOM (Every Minute On The Minute) 10
ODD- 4 Strict Burpees + Max Effort Lying “W” Pulses
EVEN- 4 Inchworms w/ Push-Up + Max Effort Plank Press Ups
Level 2
EMOM (Every Minute On The Minute) 10
ODD- 5 Strict Burpees + Max Effort High Band Row
EVEN- 5 Inchworms w/ Push-Up + Max Effort Band Triceps Pull Apart
Introduction - Workout Day Five
Levels 1 and 2 - Workout Day Five
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