Your program

Warm-up

~8 minutes. It prevents injury and gets you into the best state to train in.

• Jumping jacks cardio

  Get the heart rate up and blood into the shoulders.

  1 minute
• Arm and shoulder circles shoulders

  Big circles, small circles to open up the shoulders.

  30s forward + 30s backward
• Band pull-aparts back

  Rhomboids and rear delts. Squeeze your shoulder blades together.

  15 reps
• Scapular pulls on a bar back

  Hang from a bar and pull your shoulder blades down and back, no arm bend.

  8 reps
• Bodyweight good mornings hinge

  Hands behind head, hinge at the hips with a neutral spine. Feel the hamstrings.

  10 reps
• Single-leg Romanian deadlift hinge

  Bodyweight hinge on one leg for hamstrings, glutes, balance.

  8 per leg
• Cat-cow spine back

  Flow between a round and arched spine to wake up the back.

  8 slow reps
• Deep squat hold hips

  Sink into the bottom of a squat, keep your chest up, breathe.

  60 seconds
• Wrist prep wrists

  Rotations, palm and finger presses on the floor. Essential before push variations.

  1 minute

Not the same routine as the list above, but great if you'd rather follow along.

Skipping it? If you're in a hurry and, against better judgement, skip the warm-up, make the first set of each exercise super light and do lots of reps. As an example: want to do a few one-arm push-ups? Make the first set 20-30 wall push-ups.