WARM-UP
10 Push-ups, 15 Squats, 20 Jacks, row 3,000 mtrs. Stretch.
WORKOUT
- 15 MINUTES OF LOWER BODY EXERCISES
- 5x5 BENCH PRESS
- 50 ‘TICK-TOCKS’
- 50 REVERSE DECLINE CRUNCHES
Hands holding top of decline bench, lift legs to ceiling.
- 25 POP-UPS
Begin plank position on forearms. Use ab’s to lift your
glutes to the ceiling and return = 1 rep.
- 30 LIGHT BARBELL STANDING ‘TICK-TOCKS’
Stand feet 12 inches apart. Barbell is on the back. Working
the obliques. Tight core lean to the right, back to upright center, then to the
left = 1 rep.
- 30 KNEE TUCKS WITH EXERCISE BALL
Feet on ball. Hands outreached as if doing a push-up. Roll
ball in by tucking knees to chest.
RUN 1 MILE COOL DOWN. STRETCH.
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