WOW - January 9, 2017 by Kim

Warm-up for at least 5 minutes (Treadmill, Ellipticle or Bike)

Do 3 sets of 10 each

  1. Cable front woodchop (one handle/one side)
  2. Cable (both sides)- squat hold with shoulder blade protraction/retraction

Row 3 ways Circuit (No Rest between Exercises; Rest 1 minute after 1 set of each):

10 of each exercise 3 times through

  1. Cable (one handle/one side) 1 arm high wide row
  2. Resistance Band narrow row
  3. Dumbbell bent over reverse grip row

Super-set --> 10 of each exercise 2 times through

  1. Side lunge to balance with bicep curl
  2. Stay low side squat

Dumbbell circuit, seated on bench (10 of each 3 times through):

  1. front raise
  2. side raise
  3. bent rear delt fly
  4. shrugs
  5. side bend

Circuit 3

  1. Side step up to back lunge
  2. Sumo squat with calf raise and shoulder press
  3. Kettlebell crunch
  4. Stability Ball superman

Cool down and stretch