Today's assignment is shoulders, abs, and calves, but just like the other workouts in phase one, you'll be doing as much ab work during the warm-up as during the weighted crunches at the end.
If you've never done seated overhead throws before, then it was probably a bit of a struggle to learn them last week. But don't take that as an excuse to sleep through the plank—or even worse, to tent your hips up or let them droop down. Stay strong, clench your glutes and abs, and build the kind of tension that will have you begging for those 30 seconds to end!
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