Biceps, Back, Chest and Core Workout

Format: Perform this circuit for 2-3 rounds for the prescribed amount of repetitions. Rest as needed.

Move 1: Walking Planks (10-12)

• Begin in a tall plank position with your core engaged and shoulders stacked over your hands
• Brace your core and lower yourself down to your forearms, one at a time
• Bring your right arm back to a tall plank and then your left arm (alternate which arm leads)
• MOD: On hands and knees or on an inclined surface

Move 2: Single Leg V-Ups (8-12 each leg)

• Lay flat on your back with your arms and legs extended, core engaged
• Keeping your chest up use your abs to sit up while bringing your left leg to meet your torso, ending in a V-sit position.
• Slowly bring yourself back to a lying position and repeat with your right leg.
• MOD: Keep your knees bent

Move 3: Slow Burpees Cross Cross Punch (8)

• Stand tall with your feet slightly wider than hip distance apart, core engaged.
• Bend your knees into a squat, plant your hands on the floor inside your feet and step your feet back into a tall plank position (hands stacked directly below shoulders).
• Perform a pushup and return to a tall plank position.
• Step your feet back up, as you come back to standing position drive your right knee across your body to your left elbow and then repeat on the opposite side.
• MOD: Drop to your knees in the pushup or do on an incline surface like a bed or chair

Move 4: Wall Hold Ups (8-10)

• Sit in a wall sit position, knees tracking toes and pressing your low back into the wall.
• Bring your arms to an upright 90 degree angle position, pressing your shoulders and elbows into the wall.
• Slide your arms as far upward as you can while maintaining elbow and shoulder contact with the wall.
• Slowly slide back down to 90 degrees and repeat
• MOD: You can also do this move laying down on the ground, it is very simple but VERY effective and can really help you achieve more balance between your chest and back.

Move 5: Wall Sit Bicep Curl (15-18)

• Holding your weighted objects, position yourself in a squat against the wall – knees behind and in line with your toes, powering through your heels and pressing your low back into the wall.
• Squeeze your shoulder blades together with an upright chest.
• Perform a double bicep curl by curling your palms to your shoulders and returning to your sides.

Move 6: Cross Cross Squat (8-12)

• Stand with feet slightly wider than hip distance apart, engage your core and shoot your booty back behind you as though you were going to sit on a chair – keeping the weight in your heels and chest up.
• Power through your heels to a standing position.
• Drive your right knee up and across your midline, rotating your torso as you bring your left elbow to meet your knee; repeat on the other leg and then back to the squat and repeat. Reminder: Only squat as deeply as you can comfortably go without bending forward at the waist.
• MOD: Squat down to a chair

Move 7: Superwoman Lifts

• Position yourself on your stomach on the mat.
• Extend your arms and legs out.
• Lift your arms and legs off of the mat simultaneously.
• Pro tip! The wider your legs are, the easier the move will be. As you get stronger, bring your feet closer together.