From malcomerford herself: This is an upper body focused workout with cardio at the end. You can complete the upper body portion about once a week and can implement the cardio circuit into any workout during the week. I always like to add cardio to all of my lifts - especially when I’m out of the pool. You can use anything around the house to replace the weights! Because upper body is so hard for me, it is important for me to focus on the way my shoulders are set for every rep. I’m very lucky to have lots of gym equipment at home but hope you guys can make some adjustments and crush a workout!! Warmup: 3x through -3 way shoulders 10x each exercise (side, front, bent over) -:45 second plank -Hang clean circuit 5x each exercise - rdl to shoulder shrug, to hang clean, to squat (can be done with just body weight, use to get heart rate going) -100 jump ropes Circuit #1:Upper Body -4x8 bench press (can be done with dumb bells, cans, bottles, whatever you have at home) *In between each set o...