WARM-UP:
10 Push-ups, 15 Squats, 20 Jacks, 1 mile run.
Stretch.
WORKOUT:
SWIM: Intervals: 1 lap on, one lap off for a total of 10
laps.
- 45 MINUTES OF UPPER BODY EXERCISES
- DECLINE ‘CATCH’
Head is down on bench. Using a med
ball of your choice, push the ball up from the chest, and catch while at the
top of your crunch on the bench, return head to low position - 1 rep. Do 20
reps.
- 50 ELBOW / KNEE OBLIQUE CRUNCHES
On back. Feet 12 inches apart or wide, knees bent. Hands
behind the head. Lift left shoulder as high as possible towards right knee,
return to center, repeat on right side = 1 rep.
- 20 PIKES USING AN EXERCISE BALL
- PUNCHES
Sit on floor, feet apart. Cross puch
4 punches down to floor (be sure you’re twisting at the waist), 4 punches back
up to starting position = 1 set. Perform until failure. Rest one minute. Repeat
for a total of 4 sets.
- 20 OBLIQUE DECLINE TWISTIES
Curl up and twist left, back down, curl up twist right = 1
rep.
RUN 1 MILE. COOL DOWN. STRETCH.
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