STB

Warm-up 3 Rounds of:

5 Pullups

10 Pushups

15 Squats


Complete 4 rounds of*:

20 DB Front Raise 15/20 (1 Dumbbell)

20 DB Upright Row 15/20

20 DB OH Press 15/20

Rest 1 Minute


Complete 4 Rounds of*:

10 Triceps Pushups

20 DB Triceps Skull Crushers 15/20 (1 Dumbbell)

20 DB OH Triceps Press 15/20

Rest 1 Minute


Complete 4 Rounds of*:

Biceps 21's

7 BB Biceps Curls (Bottom to Halfway) 25/45

7 BB Biceps Curls (Halfway to top) 25/45

7 BB Biceps Curls (Full) 25/45

Rest 1 Minute


*First time doing STB or within your first 3 months of Community Fit workouts, please ONLY complete a max of 2 rounds of each of these sections. With lighter weight.


Cool Down:

Child's Pose

Scorpion Stretch

Lower Back and Piriformis Stretches

QL Stretch



A great stretch for today!


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