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Primal Den
Equipment Needed
Warm-Up
- Light bike - 2 min
- Band pull-aparts - 15 reps
- Glute bridges - 15 reps
- Bodyweight squats - 10 reps
- Light dumbbell presses - 10 reps
Muscle Builder - 4 Stations
Work 40 sec, rest 20 sec at each station.
Complete 3 rounds.
Station 1 - Dumbbell Incline Press
Controlled reps, don’t rush.
Station 2 - Seated Cable or Dumbbell Row
Station 3 - Dumbbell Lateral Raise
Station 4 - Dumbbell Curl + Tricep Kickback
Alternate curls and kickbacks during the 40 sec.
Rest 90 sec between rounds.
Core Finisher
3 rounds:
- Dead Bug - 8 each side
- Glute Bridge - 15
- Plank - 30 sec