Superset 1: 4 Sets
8 – 10 Front Raise
8 – 10 Seated Reverse Fly
10 – 15 Arnold Press
30 Seconds Hop Overs
Superset 2: 4 Sets
10 – 15 Chest Press
8 – 10 Chest Fly
30 Seconds Hop Overs
Superset 3: 4 Sets
8 -10 Side Raises
10 – 15 Upright Row
20 Reverse Crunch
30 Seconds Hop Overs
How This Works:
You will pick the equipment you have available to you and want to use, you can mix and match equipment to your preference. Then go through the movements sequentially, taking a small (no more than 30 seconds) break after the cardio for 4 rounds. Work through each superset until complete before moving on to the next.
All of the movements (except for the cardio: Hop Overs) Should be performed slow and controlled. This is not for time. This is for good, solid, quality reps.
Holding weights or a side of a band in each hand in front of your thighs, brace your core, pin your shoulders down your back, keep a slight bend in your elbows, and slowly raise your hands straight out in front of you until your wrists reach shoulder to eye level. With control bring your hands back down to your legs. That is one rep.
Seated Reverse Fly:
Sit on a bench, chair, sturdy object with a light weight in each hand. Brace your core, keep your shoulders down and back, hinge at your hips with your feet planted on the floor and arms straight down. Initiate the movement by bringing the weights straight up to the sides until you make a T shape. Keep your elbows slightly bent and think about pinching your shoulder blades together when your wrists are in line with your shoulders. Pause slightly before controlling the weights back down towards the floor and your legs. You will look like a bird slowly flapping its wings.
You can do these seated or standing. Bracing your core with a straight back and shoulders down, hold weights at your shoulders with your palms facing your body. With control press the weights up and overhead while also rotating the weights so your palms are facing away from your body once you lock out your elbows at the top of the movement. Then slowly reverse the movement, bring the weights back down to your shoulders while rotating so your palms are facing your body again at the start position.
Pick a spot/line on the floor, or you can use an object for more intensity, keeping your feet together hop over the object landing on the other side, then rebound back to the start. If hopping like that is not in the cards today, do a skip over. Sending one foot over first and then bringing the other to meet it after, then repeat to the the start side.
Lay on your back, engage your abs so your core is tight, hold your weighted object over your chest with your arms straight. Bring the object down to your chest then press back up to the starting position.
Lay on your back, hold a weight in each hand, and press the weights above your chest with your palms facing each other. Slowly bring the weights straight out to either side of your body, keeping a slight bend in your elbows and your wrists in line with your shoulders. Bring the weights back up over the center of your chest. That is one rep.
Lay flat on the floor with your hands behind your head and your elbows straight out to the sides. Lift your heals off the floor, and bring one elbow and the opposite knee together over your body. Keeping the other leg straight. Reverse the movement and do the same thing with the other side.
Holding a weight in each hand in front of your thighs, bring them up to each side towards the ceiling until your wrists are at shoulder height. Slowly and with control bring the weight back down in front of you.
Either holding one weight with both hands or a weight in each hand in front of your body, keeping your shoulders down and back pull your elbows up high, keeping the weights lower then your elbows and close to your body. Slowly bring the weights back down until your arms are straight.
Sit on the ground with your hands to your sides. Straighten your legs out in front of you, with your heels off the ground a couple inches. Bring your knees in towards your chest and then straighten them back out again.