WARM-UP
10 Push-ups, 15 Squats, 20 Jacks, Jump rope for 7
minutes. Stretch.
WORKOUT
- 15 MINUTES OF LOWER BODY EXERCISES
- 3x10 SHOULDER PRESS WITH BARBELL OR DUMBBELLS
- 50 BARBELL DOUBLE LEG LIFTS
Lie on flat bench, face up. Hold a barbell of your choosing
(Start light to begin with), as if doing a bench press. Hold the bar up at the
top position and keep it there. Next, lift both legs to ceiling, then back down
to bench = 1 rep.
- 30 HALF CRUNCHES
Lie on back. Knees bent, feet 12 inches apart. Hands behind
head. Come up, but on;y half way, return = 1 rep.
- 40 DUMBBELL ‘TICK-TOCKS’
Stand feet together. Bend to the right, back to center, then
to the left, center = 1 rep.
- 50 REGUALR CRUNCHES ON AN EXERCISE BALL
Beg. Pretzel arms on chest. Int. Hands behind the head Adv. Extended arms.
- 20 HANGING KNEE RAISE TO ELBOWS
JUMP ROPE FOR 7 MINUTES. COOL DOWN. STRETCH.
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