WARM-UP:
10 Push-ups, 15 Squats, 20 Jacks, 1 mile run.
Stretch.
WORKOUT:
- BIKE SPRINTS:
3 Minutes on, 3 minute off for a total of 15
sprints.
- 45 MINUTES OF LOWER BODY EXERCISES
- DECLINE TWISTIES
Head down on decline. DB or plate in
hands, come up and twist right to left, and back to right again = 1 rep.
Come to the lifted position
perform 15 reps each side, lower to start position, continue until failure.
- 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.
- 100 STICK TURNS (OBLIQUES)
Right, left, right = 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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