Circuit 2 rounds

Warm-up

Do each exercise one after another. When you finish the list, rest then start again.

Scapular Wall Slide View exercise

Keep the ribs down and the shoulders away from the ears to prepare for shoulder work.

Round 1: 8 - 12 Repetitions

Round 2: 8 - 12 Repetitions

Chain without rest

Bear Crawl View exercise

Walk forward slowly with a stable pelvis; the goal is to activate the core before the more demanding push-ups.

Round 1: 20 seconds - 30 seconds

Round 2: 20 seconds - 30 seconds

Chain without rest

Scapular Push Up View exercise

Push the floor away at the end of the movement to prepare the muscles around the shoulder blades.

Round 1: 8 - 12 Repetitions

Round 2: 8 - 12 Repetitions

Chain without rest

Prone Snow Angels View exercise

Activate the rear delts and upper back to balance the pushing volume.

Round 1: 8 - 12 Repetitions Rest time : 15 seconds

Round 2: 8 - 12 Repetitions Rest time : 30 seconds

15 seconds rest between each round

Repeat 2 times

30 seconds rest

Superset

Main

Do each exercise back to back without resting between them. Rest after completing the pair.

Decline Push-Up View exercise

Beginner: replace this with a standard push-up. Intermediate: use a slow lowering phase and progress to a harder variation once you can complete 12 clean reps. Read more Read less

Beginner: replace this with a standard push-up. Intermediate: use a slow lowering phase and progress to a harder variation once you can complete 12 clean reps.

Set 1: 6 - 12 Repetitions

Set 2: 6 - 12 Repetitions

Set 3: 6 - 12 Repetitions

Set 4: 6 - 12 Repetitions

Chain without rest

Prone Y Raise View exercise

Gently squeeze the shoulder blades together at the end of the movement to strengthen the upper back and preserve shoulder balance. Read more Read less

Gently squeeze the shoulder blades together at the end of the movement to strengthen the upper back and preserve shoulder balance.

Set 1: 12 - 20 Repetitions Rest time : 1 minute

Set 2: 12 - 20 Repetitions Rest time : 1 minute

Set 3: 12 - 20 Repetitions Rest time : 1 minute

Set 4: 12 - 20 Repetitions Rest time : 1 minute

Superset

Main

Do each exercise back to back without resting between them. Rest after completing the pair.

Diamond Push-Up View exercise

Targets the triceps; move the hands slightly wider if the wrists are uncomfortable.

Set 1: 6 - 12 Repetitions

Set 2: 6 - 12 Repetitions

Chain without rest

Self-Resisted Biceps Curl View exercise

Apply resistance with the opposite hand; keep the elbow fixed and make the lowering phase as challenging as the lifting phase. Read more Read less

Apply resistance with the opposite hand; keep the elbow fixed and make the lowering phase as challenging as the lifting phase.

Set 1: 10 - 15 Repetitions Rest time : 1 minute

Set 2: 10 - 15 Repetitions Rest time : 1 minute

Set 3: 10 - 15 Repetitions Rest time : 1 minute

Superset

Main

Do each exercise back to back without resting between them. Rest after completing the pair.

Hand Release Push-Up View exercise

Briefly rest the chest on the floor to remove momentum; if you exceed 14 clean reps, slow the lowering phase further.

Set 1: 8 - 14 Repetitions

Set 2: 8 - 14 Repetitions

Chain without rest

Superman View exercise

Raise the arms and legs without exaggerating the back arch; prioritize activation of the back and glutes over a large range of motion. Read more Read less

Raise the arms and legs without exaggerating the back arch; prioritize activation of the back and glutes over a large range of motion.

Set 1: 12 - 20 Repetitions Rest time : 1 minute

Set 2: 12 - 20 Repetitions Rest time : 1 minute

Set 3: 12 - 20 Repetitions Rest time : 1 minute

Superset

Main

Do each exercise back to back without resting between them. Rest after completing the pair.

Prone Y Raise View exercise

Raise the arms without shrugging the shoulders; this helps strengthen the lower trapezius and stabilize the shoulder blades. Read more Read less

Raise the arms without shrugging the shoulders; this helps strengthen the lower trapezius and stabilize the shoulder blades.

Set 1: 12 - 20 Repetitions

Set 2: 12 - 20 Repetitions

Set 3: 12 - 20 Repetitions

Chain without rest

Prone Reverse Fly View exercise

Open the arms under control; stop the set if the upper traps or neck begin to take over.

Set 1: 12 - 20 Repetitions Rest time : 1 minute

Set 2: 12 - 20 Repetitions Rest time : 1 minute

Set 3: 12 - 20 Repetitions Rest time : 1 minute

Superset

Main

Do each exercise back to back without resting between them. Rest after completing the pair.

Reverse Plank View exercise

Drive the hips upward to strengthen the posterior chain and shoulders; shorten the hold if the wrists fatigue.

Set 1: 30 seconds - 1 minute

Set 2: 30 seconds - 1 minute

Set 3: 30 seconds - 1 minute

Chain without rest

Bicycle Crunches View exercise

Alternate slowly and control the rotation; do not pull on the neck as fatigue sets in.

Set 1: 20 - 40 Repetitions Rest time : 1 minute

Set 2: 20 - 40 Repetitions Rest time : 1 minute

Set 3: 20 - 40 Repetitions Rest time : 1 minute

Standard

Cool-down

Arm Pull Shoulder Stretch View exercise

Release the rear delts after the raises without pulling aggressively.

30 seconds - 40 seconds

Cobra Stretch View exercise

Keep the glutes lightly engaged and reduce the range of motion if the lower back feels compressed.

20 seconds - 30 seconds

Childs Pose Reach Through View exercise

Release thoracic rotation to recover more effectively from the shoulder/back work.

30 seconds - 40 seconds