Upper Deck

Warm up 2 Rounds:

30 Jumping Jacks

Arm Circles

10 Alt Arm and Leg Raises (R+L=1)


Then complete one of the following:

Option 1: 3 Rounds

30 BB Push Press 45/65

30 Resistance Band Triceps Press M/H

30 BB Bent Rows 45/65

30 Pushups

30 Resistance Band Lat Pull Downs M/H

400 M Run/Row


Option 2: 2 Rounds

30 BB Push Press 35/45

30 Resistance Band Triceps Press M/H

30 BB Bent Rows 35/45

30 Pushups

30 Resistance Band Lat Pull Downs M/H

400 M Run/Row


Option 3: 2 Rounds (Less than 1 month)

15 BB Push Press 25/45

15 Resistance Band Triceps Press M/H

15 BB Bent Rows 25/45

15 Pushups

15 Resistance Band Lat Pull Downs M/H

200 M Run/Row


Cool Down:

Chest/Shoulder Stretches

Lower Back/Piriformis Stretches

QL Stretch



Where will you take your fitness and your family this summer?

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