Thursday Workout

Warm-up (2 minutes):

• 1 minute of arm circles (forward and backward)

• 1 minute of shoulder taps (in a plank position)

Exercises 1 min work, no rest (1 minute each, repeat 3 sets):

UPPER BODY – Arms, Shoulders, & Core

1. Dumbbell Curl to Overhead Press
   Demonstration Video

2. Tricep Dips (Bench or Floor)
   Demonstration Video

3. Pike Push-Ups
   Demonstration Video

4. Dumbbell Chest Fly on Floor
   Demonstration Video

5. Front/Side Arm Raise Combo
   Demonstration Video

6. Plank with Arm Reach
   Demonstration Video

Run through this circuit 3 times, resting 1 min between sets.

Rest: 1 minute between sets

Cool-down (2 minutes):

• 1 minute of tricep stretch (each arm)

• 1 minute of chest opener stretch