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DYNAMIC WARMUP |  COOLDOWN |  WEEK 4 PAGEWELCOME PAGE

We are starting another week with upper body! The feedback last week has been so awesome, so thank you so much for that! Please keep it coming, I love to hear from you. 

Equipment needed: two dumbbells + mat + resistance band

Set 1: 2 x: :45 [switch sides second time thru]

  1. Single arm bent over rows

  2. Single arm bent over row to clean

  3. Single arm bent over row to clean to press


Set 2: 3 x :45 / two light dumbbells, same size

  1. Chair squat with overhead swing

  2. Uppercut punches

  3. Deltoid raises

  4. Burpee no pushup

  5. Front raises


Set 3: 3 x 10 reps

  1. High pulls

  2. Plank shoulder tap outs (each side)

  3. Shoulder hold jacks

  4. Tricep extensions (each side)

  5. Bicep curls (each side)


Set 4: 2 x: :45 [switch sides second time thru]

  1. Single arm bent over rows

  2. Single arm bent over row to clean

  3. Single arm bent over row to clean to press