This workout is comprised of two supersets followed by a circuit of four exercises and finishes off with a core exercise!

Circuit A – 3 rounds

A1: Bent Over Row – 10 reps

Modifications: Resistance Band Row or Barbell Row

A2: Close Grip Press – 10 reps

Circuit B – 3 rounds

B1: Seated Overhead Press – 10 reps

B2: Upright Row – 10 reps

Circuit C – 3 rounds

C1: Negative Push-Ups – 6 reps (3 seconds on the way down)

Modification: Push-Ups (perform as many as possible, but not to failure)

C2: Bicep Curls – 12 reps

C3: Tricep Kickbacks – 12 reps

C4: Boxing – 20 seconds

Modification: use lighter weights or no weights.

Finish with 3 sets of Side Planks – 20 seconds per side (add 5 seconds each week).