Nickels & Dimes

Warm-up:

50 Jumping Jacks

15 Forward & Backward Ball Slams 10/15

Arm Circles

Down Dog to Runner's Lunge & Twists


Option 1 > 3 Months

Complete 2 Rounds

10 Curl-to-Press-to-Triceps Ext 15/20 (Strict)

200 m Run/Row or 1 Minute Assault Bike @Home-High Knees, Jumprope, or Jumping Jacks

10 Curl-to-Press-to-Triceps Ext 15/20 (Strict)

50 Superman Back Ext

10 Curl-to-Press-to-Triceps Ext 15/20 (Strict)

50 KB Swings 25/35

10 Curl-to-Press-to-Triceps Ext 15/20 (Strict)

50 TRX Band Glute Bridges @Home

200 m Run/Row or 1 Minute Assault Bike @Home-High Knees, Jumprope, or Jumping Jacks

10 Curl-to-Press-to-Triceps Ext 15/20 (Strict)


Option 2 < 3 Months

Complete 2 Rounds

10 Curl-to-Press-to-Triceps Ext 10/15 (Strict)

200 m Run/Row or 1 Minute Assault Bike @Home-High Knees, Jumprope, or Jumping Jacks

10 Curl-to-Press-to-Triceps Ext 10/15 (Strict)

50 Superman Back Ext

10 Curl-to-Press-to-Triceps Ext 10/15 (Strict)

50 KB Swings 15/25

10 Curl-to-Press-to-Triceps Ext 10/15 (Strict)

50 TRX Band Glute Bridges @Home

200 m Run/Row or 1 Minute Assault Bike @Home-High Knees, Jumprope, or Jumping Jacks

10 Curl-to-Press-to-Triceps Ext 15/20 (Strict)


Option 3 < 1 Month

Complete 1 Round

5 Curl-to-Press-to-Triceps Ext 5/10 (Strict)

100 m Run/Row or 1 Minute Assault Bike @Home-High Knees, Jumprope, or Jumping Jacks

5 Curl-to-Press-to-Triceps Ext 5/10 (Strict)

25 Superman Back Ext

5 Curl-to-Press-to-Triceps Ext 5/10 (Strict)

25 KB Swings 10/15

5 Curl-to-Press-to-Triceps Ext 5/10 (Strict)

25 TRX Band Glute Bridges @Home

100 m Run/Row or 1 Minute Assault Bike @Home-High Knees, Jumprope, or Jumping Jacks

4 Curl-to-Press-to-Triceps Ext 5/10 (Strict)


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


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