Day 1 - Upper Body

Circuit 1: 20 min AMRAP

*AMRAP (As many rounds as possible) Set a timer for 20 minutes and complete as many rounds as possible until the time is up. Take short breaks as needed.

  • Pike Push Up (x10)
  • Crab Toe Touch (x10 each arm)
  • Plank Shoulder Taps (x10 each side)
  • Half Kneeling Chop & Lift (x10)
  • Plank w/Upper Body Reaches (x10)

Rest 2 minutes, then complete 3 Rounds of the following

  • Slow Alternating Mountain Climbers - 20 sec
  • Toe Tap in Downward Dog Position - 20 sec

Pike Push Up

10 Reps

  1. Start in a plank position on the floor, with hands firmly on the floor, right under your shoulders. Press toes firmly into the floor too.
  2. Keep core tight and back flat and engage your glutes and hamstrings. Your whole body should be neutral and in a straight line.
  3. Lift hips up and back until your body forms an inverted V shape. Keep arms and legs as straight as possible.
  4. Start to bend elbows, and then lower your entire upper body toward the floor.
  5. Stay there for a moment, then slowly push back up until your arms are straight and you’re in the inverted V position. Make sure you maintain control throughout the movement.

Crab Toe touch

10 Reps Each Arm

  1. Sit on the mat with your knees bent, feet together and place your hands behind you.
  2. Lift your hips off the mat, kick your right leg up and touch your right foot with your left hand.
  3. Place your right foot on the mat, kick your left leg up and touch your left foot with your right hand.
  4. Keep alternating legs until the set is complete.

plank shoulder taps

10 Reps Each Side

  1. Start in a plank position with your wrist under your shoulder and your feet hip width apart.
  2. Touch your left shoulder with your right hand and return to plank position.
  3. Touch your right shoulder with your left hand and continue alternating sides until the set is complete.
  4. Remember to tighten your core, engage your glutes, and keep your spine, head and neck aligned while performing this exercise.

Exercise modification: To make the exercise more difficult you can bring your feet together or to simplify the exercise walk your feet out wider than shoulder width apart. This will help with stability.

If the push up position is too challenging drop your knees to the floor.

Half kneeling chop & lift

10 Reps

For the half-kneeling chop & lift exercise, you will need a small weight or something around the house. A great option is a gallon jug. A gallon of water weighs about 8.3 pounds. You can also do this with a resistance band wrapped around something that is sturdy. Get creative!

  1. Begin in a half kneeling position with both knees and hips forming a 90 degree position, a neutral spine, and a solid base.
  2. Take a dumbbell or whatever you have available with both hands and raise it up towards the shoulder that is on the closed side (the kee that is up).
  3. In a diagonal pattern, bring the dumbbell toward the open side so that the dumbbell goes to the opposite hip (the side with the knee down).
  4. Finish one side at a time till both sides are complete.

plank w/upper body reaches

10 Reps

  1. Begin in a plank position with your feet slightly wider than your hips to create more stability.
  2. Reach your right arm straight out, with the thumb pointed toward the ceiling. Return back to plank position and reach your left arm out.
  3. Remember to tighten your core, engage your glutes, and keep your spine, head and neck aligned while performing this exercise.

slow alternating mountain climbers

20 Seconds

  1. Start in an upright plank position.
  2. Draw your right knee toward your left elbow and quickly change to the alternate side.
  3. Continue to alternate sides while keeping your upper body still. This movement should be slow and controlled.

toe tap in downward dog position

20 Seconds

  1. Start in a push up position, with your hands under your shoulders and your legs extended back. Lift and push your hips back, and touch your left ankle with your right hand.
  2. Return to the push up position and repeat on the opposite side
  3. Keep alternating sides until the set is complete.


Day 2

congratulations on completing day 1

Take a little bit of time here and reflect on what just happened. You made a decision to increase the quality of your life and more importantly acted on that decision. Anybody can decide to be better but few ever turn that decision into action. Build on this momentum and carry it into the rest of your day, See you tomorrow!

Don't forget!

There's a full community of like-minded Wilderness Athletes taking action. Get in on the conversation for and help keep each other accountable.