The workout is divided into two ten-minute segments. The first part focuses on engaging your chest muscles and the mid-back area, while the second part is aimed at working your lats and shoulders.
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Lay flat on a bench, knees bent, and press dumbbells into the air, locking out elbows. Lower them slowly until they touch your chest, keeping elbows at a 45-degree angle, then press explosively back up.
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Hold dumbbells at sides, hinge at hips until chest is parallel to the floor. Row both dumbbells towards your hips, squeezing, then lower under control to the start before repeating.
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Grab a pull-up bar with palms facing your body. Lift feet from the ground and hang freely. Pull yourself up by flexing elbows and pulling shoulder blades down and back.
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Stand tall holding dumbbells at sides. With minimal momentum, curl both dumbbells upwards, turning palms inwards until pinky fingers are near shoulders. Squeeze and reverse the movement under control.
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Lay flat on a bench or the floor with dumbbells locked out overhead. Bend elbows, slowly lowering bells towards head while keeping upper arms locked in place.
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Stand shoulder-width apart, hold a barbell at waist height. Hinge forward, stand back up explosively, shrug shoulders, and pull barbell upwards.
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