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Intermediate · Bodyweight

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11 min· 3 rounds·5 exercises
Equipment

Guided workout

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We'll walk you through every exercise with a built-in timer and rest periods. ~11 minutes total.

Today: 0 / 1 free tracked

Warm-up

1 min cardio + arm circles

Full exercise list · Bodyweight

Repeat the circuit 3 times.

  1. 1
    Demonstration of Dumbbell rows

    Dumbbell rows

    10 each armRest 25s

    Squeeze shoulder blade.

  2. 2
    Demonstration of Inverted rows (table or low bar)

    Inverted rows (table or low bar)

    10 repsRest 25s

    Pull chest to the bar.

  3. 3
    Demonstration of Superman holds

    Superman holds

    30sRest 25s

    Continuous squeeze.

  4. 4
    Demonstration of Reverse flyes

    Reverse flyes

    12 repsRest 25s

    Thumbs to ceiling, slow tempo.

  5. 5
    Demonstration of Bird dog

    Bird dog

    10 each sideRest 15s

    Pause 1s at full extension.

Cool-down

1 min child's pose + thread the needle

General fitness guidance only. Stop if anything hurts and check with a professional before starting a new program.