full body workout #1

Row for 2 minutes at a steady pace, resistance 5-7.

First start with 2-minutes at a steady pace on a Rogue Echo Bike.

Keeping your arms straight and chest up, lift the band in front of your body and above your head, then rotate until the band is behind you. With straight arms, pull the band back up overhead and in front of you, returning to the starting position.

With your feet hip width apart, keeping your spine straight, squat down as if you're sitting into a chair. Hold for a 5 second pause at the bottom as you continue to keep your feet flat. Return to standing and repeat.

Start in the plank position. Step your right foot forward next to your right hand. Then reach your right hand towards the sky. Bring yourself back to plank position and repeat on the opposite side.

Hold a band out in front of you (you can find these in club), keeping your arms straight. Using an overhand grip, pull the band apart by squeezing your shoulder blades together. Slowly bring the band back to the start position.

Lie on your back with your feet planted on the floor, less than hip width apart. Lift your hips up towards the ceiling while squeezing your glutes and hold for a few seconds. Slowly lower your body back to the ground and repeat.

With your feet hip width apart, bend at the waist and slowly walk your hands forward on to a plank position and then back to standing.

A strict press is an overhead shoulder press, however we limit the movement from the lower body as we press. All your power and movement should come from the shoulder and elbow joints.