Welcome back, hope your weekend was good.
This week is harder still and shuffled up for your muscles sake. Read and be diligent!
GO!
Monday
15 min run
10lb weights:
20 reps bicep curls
20 reps wide (or W)
20 reps in front (prison style)
20 reps with twist (start with weights at your side, as you lift towards your shoulders twist them away from
Your body)
20 reps hammer curls
10lbs combo
3 min of frontal to side raises with the weights
Lift your arms straight over your head in front of you. Lower your arms the repeat at your sides.
3 min chest press
Laying on your back either on the floor or on the fitness ball. Press weight above your chest using the 15lbs free weights.
2 min each arm tricep kickbacks with the 5lbs
Bend over and hold the elbow tight against your side; lift weight moving only at the elbow and wrist.
Repeat 3 x’s
Tuesday
15 min jump rope
Isometrics
7 tiger moves (watch the video) do each exercise for 2 minutes.
x’s 2
Wednesday
20 min. Run (Mandatory)
35 pushups
150 sit ups
35 bench/couch dips
15 pull ups
Repeat 3 x’s
Advanced double your reps! This should only take 30 minutes. So hurry!
Thursday:
Repeat Tuesday’s Workout
Friday
35 minute run
25 weighted squats w/ 20 lbs
25 1 leg squats per leg
X’s 3
Advanced, use heavier weights or double the reps.
5 pushups
5 pull ups
5 hanging leg raises
5 dips
Repeat this in a circuit for 15 minutes.
Saturday
Repeat Thursdays Workout
Enjoy!
