OTC Top & Bottom

Warm-up:

Tabata Jump Rope: Complete 4 minutes of 20 seconds of work, followed by 10 seconds of rest.

1:00 Plank

30 Glute Bridges

Down Dog to Runner's Lunge & Twist

Arm Circles


On Trainer's Count (OTC). If you're at home, on your own count.


Option 1 > 3 Months

3 Rounds of:

20 Single Leg Deadlifts R 15/20

20 Single Leg Deadlifts L 15/20

20 BTB Squats


3 Rounds of:

20 DB Bent Rows 15/20

20 DB Biceps Curls 15/20

20 DB OH Press 15/20

20 DB Skull Crushers (1 DB) 15/20


Option 2 < 3 Months

3 Rounds of:

20 Single Leg Deadlifts R 15/20

20 Single Leg Deadlifts L 15/20

20 BTB Squats


3 Rounds of:

20 DB Bent Rows 15/20

20 DB Biceps Curls 15/20

20 DB OH Press 15/20

20 DB Skull Crushers (1 DB) 15/20


Option 3 < 1 Month

3 Rounds of:

10 Single Leg Deadlifts R 5/10

10 Single Leg Deadlifts L 5/10

10 BTB Squats


3 Rounds of:

10 DB Bent Rows 5/10

10