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DYNAMIC WARMUP |  COOLDOWN |  WEEK 1 PAGEWELCOME PAGE

Upper Body Wednesday! PLEASE make sure that you use the dynamic warmup before the workout and the cool down is specific to upper body today. Please note that these sets include timed and repped movements. Weighted exercises should be around :30 rest in between and always push your weights each round! Let me know if you have any questions!

Equipment Needed: two dumbbells + mat 

Set 1 ( x3)

  1. [12 reps] DB bicep curls

  2. [:45 on, :15 off] Cross country skiers

  3. [12 reps] Pushup to superman


Set 2 ( x3)

  1. [12 reps] DB tricep kickbacks

  2. [:45 on, :15 off] Jump jack push press

  3. [30 total] Plank shoulder taps


Set 3: AMRAP 10 minutes

  1. 10 DB clean to press
  2. 10 plank up/downs jack
  3. 10 DB high pulls
  4. 10 pushups

Set 4: ( x3)

  1. [12 reps] DB bent over rows

  2. [15 reps] Tricep dips

  3. [30 total] Forearm plank knee to elbow