3 sets of each exercise with reps of:

Set 1: 21 reps

Set 2: 15 repss

Set 3: 9 reps

Thrusters: Starting with feet just wider than hip width apart and holding dumbbells at shoulders, elbows wide. Lower into squat by lowering hips until parallel with floor. Squeeze at base of butt to return to standing while simultaneously pressing dumbbells overhead. Return dumbbells to shoulder level as you begin the next squat.

Floor Press: Lying on back with feet planted about 6-12 inches from sit-bones, hold dumbbells just wider than chest with elbows wide. Press dumbbells to meet as arms extend above chest.

Triceps Extension: Lying on back with feet planted 6-12 inches from sit-bones, hold one dumbbell in hands extended above chest. Bend elbows to lower weight behind head and then return to start position.

For modification, follow Cole (more shallow squat, lower weight, slower pace).

Before beginning this or any other fitness program, please consult your physician. The user assumes all risk or injury in the use of this program. The health, fitness, and nutritional information provided on this site is for educational purposes and should not replace the recommendations of your health care providers. If you begin to experience pain, shortness of breath, or become light-headed during this exercise, please stop immediately and if you think you are experiencing a medical emergency, seek immediate medical attention.

By: Jake

Jake is a husband and dad of two. His experience through fulfilling a dream, only to realize there are bigger, more meaningful dreams, has been a humbling and motivating life lesson. He thrives on physical challenges, is an avid reader, is committed to a path toward full human potential, and strives to serve others. CF-L1 Trainer.

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