You’re the best, miss you!!! Ps, that finisher was not fun.

Jane

Back & shoulder focused with some abs at the end!

Jumping jacks

Complete 1 shoulder tap
- then bring your knee to the same side elbow, repeat opposite side 
- return back to shoulder tap

1 shoulder tap 1 climber

Activation / warm up (UPPER BODY)

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back

1 arm dumbbell row

-Hinge at your hips keeping a neutral spine 
- with an underhand grip on the dumbbells, drive your elbow to the midline of your back 
- keep your core engaged

Underhand bent over rows

Be in a plank position, alternate rowing the dumbbells while keeping the hips stable

Dumbbell plank row

Back circuit (PULL)

- Control weight 
- Don’t rush the transition while twisting your hands
- alternate dumbbells

DB Arnold press (alternating)

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- once it’s back down to your sides, raise your dumbbells laterally to the sides with a soft bend in the elbow

DB hammer curl to lateral raise

- Stand with a flat back in a hip hinge position. 
- Exhale and keep a soft bend in your elbows as you raise both arms out to your side. Squeeze the shoulder blades together as you pull them toward the spine.
-Inhale and lower the weight back to the start position. Avoid hunching your shoulders and keep your chin tucked to maintain a neutral spine during the exercise.
- once done with the fly, complete a tricep extension with the dumbbells, then returning to starting position!!

Reverse flies into tricep extension

SHOULDERS (PRESS/PUSH)

📌5 EXERCISES
📌3 ROUNDS
📌 40 SEC WORK/ 20 SEC REST

Do a jumping jack with your feet
- simultaneously pressing your dumbbells to the sky

Jack press

-complete a BODYWEIGHT walkout 
- jump out and do a plank jack 
- walk back in and repeat motion

Walk-out into jack

-Raise the Dumbbell out in front of you shoulder level
- Bring it back down and then curl to your chest
- repeat

Dumbbell front raise into curl

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

-Stay in a low plank position
- Alt reaching arms out and tapping the ground in front 
- Keep shoulders stacked over elbows

UPPER BODY & ABS (Back & Shoulder focused)

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