The 1st workout in our Fierce 4 series. Upper Body & Core Supersets - two exercises in a row using opposing muscle groups. All exercises are compound exercises, a sure-fire way to elevate the metabolic demand. Benefits = strength, heart (cardio) health and mobility.
Superset 1:
Upright Row
2 Reverse Row to Burpee
Superset 2:
Hyperextension to 5 Point
Push Up to Palm Up
Superset 3:
Triceps Crusher & Dips
Biceps Windshield Wiper
Superset 4:
Lat Pullover to Low Ab Drop
Single Arm Fly
Superset 5:
Dumbbell Dead Bug
3 Point Plank Stabilizer
Equipment Needed: light, medium and heavy dumbbells.
What do I do when I miss a day or two?
You are following a program with a fully laid-out calendar and you might be wondering what you do when you miss a day, or two, or three. First, give yourself grace because it will happen. Second, set "the table" or set your expectations that you will miss a...
Get ready for a fun core workout! These functional core exercises work in different planes of motion to challenge strength, range of motion and endurance. We also work the arms and find core imbalances to fix 'em. Rotations, plyo, push-pull, mobility...this workout has it all!
Circuit 1:
Woodcho...
Exercises are timed so you can increase your endurance by speeding up your reps. Our goal is to finish all 60 seconds, even if we dropset our dumbbells, working endurance! We start with a dynamic stretch and finish with a static stretch.
Circuit 1:
Unilateral Track Starter
Unilateral Triceps Dip...
