09/02/2025
Step 1: Warm Up
Jumping Jacks (Squatting)
Start with a squat, then jump your feet out and arms overhead like a jumping jack. Return to squat position and repeat.
Push-Up with Shoulder Taps (Pushing)
Perform a push-up, then tap each shoulder with the opposite hand while keeping your core tight and hips stable.
Twist & Punch (Twisting)
Stand in a slight squat and twist your torso to punch across your body. Alternate sides to engage your core and shoulders.
Renegade Rows (Pulling)
In a plank position with dumbbells or hands, row one arm back while stabilizing with the other. Alternate arms to target the back and core.
Step 2: Weight Lifting
Goblet Squats (Squatting)
Hold a dumbbell close to your chest and squat down, keeping your chest lifted and core tight. Drive through your heels to return to standing.
Dumbbell Flyes (Pushing)
Lie on your back with a dumbbell in each hand. With a slight bend in your elbows, open your arms wide, then bring them back together over your chest.
Dumbbell Woodchoppers (Twisting)
Hold one dumbbell with both hands and twist from high to low across your body in a chopping motion. Repeat on one side or alternate.
Dumbbell Reverse Curls (Pulling)
Hold dumbbells with palms facing down and curl the weights toward your shoulders. Focus on controlled movement to engage the forearms and biceps.
Rest for 1 minute between sets.
Step 3: HIIT
Exercise Bike / Treadmill / Elliptical / Running
Sprint or pedal at maximum effort. On a treadmill or elliptical, increase the speed or resistance. If running outdoors, sprint as fast as you can.
Cooldown (2 minutes):
Slow down the pace to a light jog or brisk walk on the treadmill, decrease resistance on the elliptical or bike, or slow your running pace to a light jog.
Repeat 5x
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