THURSDAY
*5 min. dynamic warm up*
CARDIO:
- 5 minute jump rope intervals; 5 rounds (45 sec. ON x 15 sec OFF)
BACK:
- SA supported DB row (R. arm)... 3 sets x 15 reps
- SA supported DB row (R. arm)... 3 sets x 15 reps
- Lying half supermans w/ DB back row (use light weights) ... 3 sets x 12 reps
TRICEPS:
- DB bent over tricep kickbacks...3 sets x 15 reps
- Seated DB overhead tricep extensions...3 sets x 15 reps
- Modified push ups (on knees) ...3 sets x 10 reps
ABS:
... TIMER: 25 SEC ON X 12 SEC OFF
- Plank jacks
- Plank shoulder taps
- Alt. straight leg bicycle crunches
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