Warm Up
*30 seconds of each, 2 times through
1. Jumping Jacks
2. Squats
3. Mountain Climbers
Workout
*45 seconds of work, 15 seconds of rest
*2 rounds, resting 1 minute in between rounds
1. Back Rows
![](https://static.wixstatic.com/media/9a674f_d71855336ef349a094f9fb501f8ccbc8~mv2.png/v1/fill/w_81,h_46,al_c,q_85,usm_0.66_1.00_0.01,blur_2,enc_auto/9a674f_d71855336ef349a094f9fb501f8ccbc8~mv2.png)
2. Single Arm Triceps Extension
*45 seconds per arm
![](https://static.wixstatic.com/media/9a674f_9dc8447dd3a24c07821feb5a83269f25~mv2.png/v1/fill/w_86,h_54,al_c,q_85,usm_0.66_1.00_0.01,blur_2,enc_auto/9a674f_9dc8447dd3a24c07821feb5a83269f25~mv2.png)
3. Bicep Curls
![](https://static.wixstatic.com/media/9a674f_6cd2dc3c8add42ba80385cd6efbaf948~mv2.png/v1/fill/w_86,h_56,al_c,q_85,usm_0.66_1.00_0.01,blur_2,enc_auto/9a674f_6cd2dc3c8add42ba80385cd6efbaf948~mv2.png)
4. Band Pull Aparts
*Start with arms out in front of you about shoulder distance apart, pull the band apart (as pictured), and back in.
![](https://static.wixstatic.com/media/9a674f_f307f5e973b44981a03e6f99e84d89c5~mv2.png/v1/fill/w_158,h_205,al_c,q_85,blur_3,enc_auto/9a674f_f307f5e973b44981a03e6f99e84d89c5~mv2.png)
5. Chest fly’s
![](https://static.wixstatic.com/media/9a674f_17f67b64d2714233b2dd4f3a1cf30abf~mv2.png/v1/fill/w_83,h_50,al_c,q_85,usm_0.66_1.00_0.01,blur_2,enc_auto/9a674f_17f67b64d2714233b2dd4f3a1cf30abf~mv2.png)
6. Upright Row
![](https://static.wixstatic.com/media/9a674f_4dde7d72ce69435a907aa887ba2f6a46~mv2.png/v1/fill/w_80,h_49,al_c,q_85,usm_0.66_1.00_0.01,blur_2,enc_auto/9a674f_4dde7d72ce69435a907aa887ba2f6a46~mv2.png)
This article is part of a series called Workouts with Jordan. Check the full series of videos along with the downloadable guide sheets for each video on our website here: https://www.bobandbrad.com/health-programs/workouts-with-jordan
Jordan now has her own YouTube channel called Follow Along Fitness. Whether you’re a senior, a beginner, a pro, or even pregnant - there’s something for everyone!