Day 01 Male Upper Body Print Friendly Version 1Beginner30 MinWorkout GroupWarmupComplete the following 4 movements in 6 minutes Prev Next Body Weight Squat4-6 Reps // 3 Sets // 20 seconds on with 10 Seconds Rest Each Set1. Stand with your feet slightly wider than shoulder-width apart. 2. Hold your arms criss crossed at chest level. 3. Clench both hands tightly to your chest to engage your pectoral muscles. 4. Then lower your hips until your knees are bent to a 90-degree angle and your thighs are parallel to the ground. 5. Pause, return to starting position and repeat. Prev Next Double Hand Band Low Row6-10 Reps // 3 Sets // 20 seconds on with 10 Seconds Rest Each Set1. Stand with your back straight, clasp the handles of the resistance bands in each hand palms down. 2. Back up until there is moderate tension on the bands. 3. Lean slightly forward and fully extend both arms. 4. Pull the handles straight back while keeping your elbows down and close to your sides. 5. Release slowly and return to starting position. 6. Complete multiple repetitions. Prev Next Jumping Jacks6-10 Reps // 3 Sets // 20 seconds on with 10 Seconds Rest Each Set1. Stand with your arms to your side’s feet together. 2. Bend slightly at your knees and jump-up moving your legs out shoulder width a part along, simultaneously moving your arms in an upward half circle until your hands touch overhead. 3. Hold that position for a moment, then jump back bringing your feet together and your arms back down to your sides and repeat Prev Next Standing SB Twist4-6 Reps per side // 3 Sets // 20 seconds on with 10 Seconds Rest Each Set1. Stand with feet slightly wider than shoulder width, and hold stability ball in both hands near waist level. 2. Rotate stability ball to the left keeping hips straight. 3. Then rotate stability ball to the right side and repeat. 4. Try to Rotate further with each addition of repetition. ConditioningComplete the following 8 movements in 18 minutes Prev Next Lying Marches6-10 Reps // 3 Sets // 30 Seconds on 15 Second Rest Each Set1. Lie on the ground with your knees bent, head flat, arms at your side and feet firmly on the ground. 2. Lift your right foot 4-6 inches off the ground without moving your hips and engage your core. 3. Lower back down then lift your left leg 4-6 inches off the ground. 4. Continue alternating slowly. Prev Next Dumbbell Bicep Curl Regular and Hammer Curl6-10 Reps // 3 Sets // 30 Seconds on 15 Second Rest Each Set1. Stand with your feet shoulder-width a part with knees slightly bent. 2. Hold dumbbells in both hands palms up, with arms nearly fully extended. 3. Bring both dumbbells too your shoulders, then pause at the top of the movement and release. 4. Next, turn your hands inward and perform the same movement. 5. Again, pause at the top and release. Complete multiple repetitions alternating between each movement. Prev Next Pushups4-8 Reps // 3 Sets // 30 Seconds on 15 Second Rest Each Set1. Lie face down with hands just wider than shoulder width apart and your body suspended between your hands and toes. 2. Push your body upwards until your arms are near fully extended. 3. Pause, then reverse the motion and return to starting position by bending your elbows and lowering your body evenly until your chest touches the floor between your hands. 4. Keep your head, back, hips and legs in a straight line, and don't let your body sag in the middle. Prev Next Dumbbell Squat Shoulder Press4-8 Reps // 3 Sets // 30 Seconds on 15 Second Rest Each Set1. Stand with your feet slightly wider than shoulder-width a part. 2. Hold 2 dumbbells in each hand at shoulder level. 3. Lower your hips until a 90-degree angle is formed with your lower legs and thighs. 4. Pause, reverse the motion and return to starting position. 5. Then press the dumbbell straight overhead until your arms are almost extended. 6. Pause at the top of the movement, then lower the dumbbell slowly and under control back to shoulder. 7. Repeat this compound movement multiple times, and then switch to the other side. Prev Next Dumbbell Standing Bicep Curl6-10 Reps // 3 Sets // 30 Seconds on 15 Second Rest Each Set1. Stand with your feet shoulder-width apart and your knees slightly bent. 2. Hold dumbbells in both hands palms up, with both arms nearly fully extended. 3. Bend at the elbow, and bring both dumbbells to your shoulders. 4. Pause at the top of the movement, then release and repeat exercise.. Prev Next Dumbbell Stability Ball Chest Press and Reach6-10 Reps // 3 Sets // 30 Seconds on 15 Second Rest Each Set1. Lean against the stability ball so your lower back rests on the top of the ball. 2. Position both feet flat on the floor with knees bent. 3. Hold dumbbells at chest level palms facing up. 4. Slowly lift your upper torso, while keeping your low back pressed against the ball. 5. As lift your torso off the ball, press your arms up until fully extended. 6. Pause, then lower dumbbells back down to your chest, while lowering your upper torso back onto the ball. Prev Next Dumbbell Upright Row6-10 Reps // 3 Sets // 30 Seconds on 15 Second Rest Each Set1. Hold a dumbbell in each hand and stand with your arms down and palms facing the front of your upper thigh. 2. Pull both dumbbells up to the top of your shoulders with elbows extended out to your sides. 3. Allow your wrists to flex as dumbbells rise upward. 4. Pause at the top of the movement, then Lower and repeat. Prev Next Medicine Ball Toss on Knees6-10 Reps // 3 Sets // 30 Seconds on 15 Second Rest Each Set1. Kneel on a mat holding a medicine ball with both hands at chest level. 2. Then toss the medicine ball straight up forcefully keeping arms up and straight. 3. Catch the ball by bending at your elbows and lowering your head, stopping the ball at chest level. 4. Repeat the same movement until completing the desired number of repetitions. CooldownComplete the following 4 movements in 6 minutes Prev Next Foam Roller Quads4-8 Reps // 3 Sets // 20 seconds on with 10 Seconds Rest Each Set1. Begin lying face down with a foam roller horizontally under your upper thighs. 2. Place your hands and forearms arms on the ground in front of you with your elbows bent at 90-degree angle. 3. Lift your toes of the ground so your body is fully suspended on the foam roller. 4. Slowly pull your self forward by straighten your arms, so the foam roller moves down to you lower thighs. 5. Stop your movement prior to the foam roller approaching your knees then reverse direction and repeat. Standing Forward FoldTime // 3 Sets // 20 seconds on with 10 Seconds Rest Each Set1. Begin with your arms at your sides, your neck and head relaxed looking straight ahead. 2. Your legs should be about one to two inches apart, and your weight evenly distributed on both feet. 3. Reach down to the ground and fold your trunk over your legs. 4. If you can't get your hands to the ground, place them on your shins or ankles. 5. Keeping your shins, knees and thighs in vertical alignment, draw the top you your head towards your legs. 6. Your torso head and neck should be relaxed. Prev Next Foam Roller Back StretchTime // 3 sets // 20 seconds on with 10 Seconds Rest Each Set1. Sit on the ground with both feet in front of you and your feet shoulder-width apart. 2. Place a foam roller horizontally behind you. 3. Then lead back slowly with your hands held against your chest and your elbows at your sides. 4. Lift your hips and butt of the ground by placing your weight firmly against the foam roller. 5. Pull your shoulder blades back, and stretch your lower back then hold. 6. Rock forward and then repeat the movement. Runners Psoas StretchSplit Time // 3 Sets // 20 seconds on with 10 Seconds Rest Between Each Set1. Begin standing straight with your arms at your sides. 2. Take a big step back with one leg, and bend your front knee at a 90-dgree angle. 3. Keep your front knee over your forward foot. 4. Your front foot should face forward and support yourself on the toes of your back foot. 5. Lower your back leg so your knee is just above the ground. 6. Facing forward raise your arms upward while opening your chest and pulling your shoulder blades back.