Trainer Notes

  • Click/tap on an exercise name if you need a video of that exercise and instruction on form

  • Pick the appropriate weight so that you can maintain good form

  • Perform each exercise slowly and controlled

  • follow your workout below in order

Main Workout

Do all circuit 1 exercises in a row then rest for 60 seconds. Repeat for a total of 3 sets before moving on to the next circuit using this process.

Circuit 1

Single Arm Farmer Carry

30 steps each arm (15-25 lbs)

Bird dogs

10 reps each side

Dumbbell Chops

10 reps each side (8-10 lb)

Circuit 2

Dumbbell reverse flyes

12 reps (5lb dumbbells)

Single Arm Dumbbell Rows

10 reps each arm (12-15 lb dumbbell)

Dumbbell suitcase deadlift

10 reps each side (15-20 lb dumbbell)

 

Cool Down