FULL BODY – PUSH
WORKOUT
STRENGTH CIRCUIT – 4 Rounds
3-5 minutes REST in between the strength rounds. 2-3 progressing weight warm up sets.
- BB Floor Press x 8
- KB Arm Bar x 45 sec (each side)
MOVEMENT
Perform all reps and sets of each movement before moving on to the next (horizontal load). 60-90 seconds REST in between the movement sets.
- Single Leg/Arm KB Bottoms Up Shoulder Press 3 x 10 (each side)
- Weighted Dips 3 x 10
Alt: Bench Dips - Hip Bridge Single Arm DB Chest Press 3 x 10 (each side)
FINISHER CIRCUIT – 8 MIN AMRAP
Complete as many rounds as possible (AMRAP) of the below circuit, with as little rest as possible between exercises.
- Ab Roll Outs (Use an ab roller, TRX bands/rings, barbell or a row machine)
- Explosive Standing Band Press x 10
- Band Resisted Dead Bug x 10 (each side)
WARM UP
- 2 Minute Row, Bike or Jump Rope
- Lunge to Scaption x 10 (each side)
- Band Pass Throughs x 15
- Band Pull Aparts x 15
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Plank Shoulder Taps x 30 sec
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Hamstring Stretch x 60 seconds (each side)
- Pigeon Stretch x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
