This warm up is a circuit so perform each movement back to back, no rest in between movements. Repeat for 2 rounds. Take 45 second rest after each set.

Notes: Make sure to take a 2 second pause at the top.

Notes: Keep feet flat on the ground and chest open.

Notes: Use a bench and make sure to control the movement while keeping the shoulders down.

Notes: Make sure to squeeze your back.  

Notes: Make sure to squeeze your back. 

Notes: Keep your elbows in front of your body.  

Notes: Keep your elbows in front of your body.

Notes: You can use any machine that you prefer for cardio such as row, bike, treadmill... as long as you keep your heart rate in the recommended zone.

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