Equipment Needed: mini bands, Med DBS (bicep curls, curtsy lunges, skull crushers) Med band (tricep pushdowns, speed curls)
Group 1: 30 sec each / 5 sec transition between each exercise x 4 rounds = 4:30 min
- Bentover bicep curls (Med DBS)
- Alternating curtsy lunges
Group 2: (Put resistance band over pullup bars) 30 sec each / 5 sec transition between each exercise x 4 rounds = 4:30 min
- Band explosive pushowns (fast on way down- slow on way up) (Med res band)
- Alternating lunge jumps (hold the bands 90 degrees)
6 Min ARMAP:
- Band speed curls x 20 (Med res band)
- Skull crushers x 15 (Med DBS)
- Tricep pushups x 10
Tabata 20 sec on / 10 sec hold at the top x 6 rounds = 3 min
Single leg glute bridge (back on the bench) (right side)
Single leg glute bridge (left side)
45 sec each x 2 rounds = 4:30
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