There's a built-in warmup. A pair of 10-25 pound dumbbells and a 6x6 foot space is all you need. Perform each move for max reps in 40 seconds with 20 seconds of rest between moves:
1. Hollow-Body Fly Holds
2. Elevated Birddog Rows- Left
3. Elevated Birddog Rows- Right
4. Tall Kneeling 1-Arm Bottoms-Up Presses- Left
5. Tall Kneeling 1-Arm Bottoms-Up Presses- Right
6. Pushup Kickbacks to Hammer Curls
7. Multi-Level Split Squat 1-2 Presses- Left
8. Multi-Level Split Squat 1-2 Presses- Right
9. Split Squat + High Pulls- Left
10. Split Squat + High Pulls- Right
11. Staggered Skier Swings- Left
12. Staggered Skier Swings- Right
That’s 1 round that takes 10 minutes to complete. Do a single round as a starter or finisher. Do 3-5 rounds for a full workout, resting 1-2 minutes between rounds.
1. Hollow-Body Fly Holds
2. Elevated Birddog Rows- Left
3. Elevated Birddog Rows- Right
4. Tall Kneeling 1-Arm Bottoms-Up Presses- Left
5. Tall Kneeling 1-Arm Bottoms-Up Presses- Right
6. Pushup Kickbacks to Hammer Curls
7. Multi-Level Split Squat 1-2 Presses- Left
8. Multi-Level Split Squat 1-2 Presses- Right
9. Split Squat + High Pulls- Left
10. Split Squat + High Pulls- Right
11. Staggered Skier Swings- Left
12. Staggered Skier Swings- Right
That’s 1 round that takes 10 minutes to complete. Do a single round as a starter or finisher. Do 3-5 rounds for a full workout, resting 1-2 minutes between rounds.
