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).
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