WARM-UP
10 Push-ups, 15 Squats, 20 Jacks, 3 mile bike.
Stretch.
WORKOUT
- 15 MINUTES OF LOWER BODY EXERCISES
- 3x10 UPRIGHT ROW using a barbell or dumbbells
- 50 TOES TOUCHES
Lay on back. Feet together to the ceiling. Hands reach up
and touch toes, back to floor each rep.
- 20 DUMBBELL TWISTIES
Sit on floor. Lean back, twist left, center, right, center =
1 rep. Feet can be on floor. Adv. Off floor.
- 50 100’S
Lie on back. Feet together. Lift feet off floor 6-15 inches.
Lift head and shoulders, arms extended at sides. Pump arms up and down = 1 rep.
- 20 BANANAS
Lay on the floor on your back. Feet together, arms extended
overhead. Bring both feet and hands up simultaneously 16 inches from the floor,
return = 1 rep.
- 50 CAPTAINS CHAIR KNEE TUCKS
3 Mile bike. Cool down. Stretch.
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