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Make sure arms stay straight and core is engaged. Count 1 rep as one front raise and one side
raise.
6) Resistance band shoulder rotation:
Grab a resistance band from the FITBENCH FLEX
and fix it to one of the higher anchor points on the slam ball side of the FITBENCH FLEX. Grab
the handles with both hands, standing with feet shoulder-width apart, with palms down, raise
elbows so they are at shoulder height and at 90-degrees (this is your starting position). Rotate
the shoulders so arms move from palms down to palms facing forward (arms should continue to
stay at a 90-degree angle), forearms will be straight in the air. Pause, slowly move arms back to
starting position.
“The FITBENCH 300”
The goal of this workout is to do 300 total reps in as little time as possible, with very little rest.
Back #1 (30 reps), Shoulder #3 (30 reps), Back #2 (30 reps), Shoulder #2 (30 reps), Plank with
alternating rotating hip touches (30 touches, counting Right and Left as 1 rep)
Short break
Back #5 (30 reps), Shoulder #1 (30 reps), Back #4 (30 reps), Shoulder #5, Plank with
alternating rotating hip touches (30 touches, counting right and left as 1 rep)
Super Tri-Circuit [tri-circuit is a cluster of superset exercises doing back-to-back exercises with
rest in between sets of 3 exercises]
Back #5 (20 reps), Shoulder #2 (20 reps), Back #3 (20 reps). Do 2 sets of this with a 1 minute
plank in between sets.
1 minute rest
Shoulder #6 (20 reps), Back #2 (15 reps each side), Shoulder #3 (15 reps). Do 2 sets of this
with 40 crunches in between each set.
1 minute rest
Shoulder #4 (15 reps), Back #4 (30 reps), Shoulder #5 (10 reps). Do 2 sets of this with 30 ab leg
raises in between each set.
Rest and hydrate - you deserve it!
Notes:
