THURSDAY
*5 min. dynamic warm up*
CARDIO:
- 5 minute jump rope intervals; 5 rounds (45 sec. ON x 15 sec OFF)
BACK:
Superset
- DB alt. plank rows... 3 sets x 20 reps
- DB bent over rear deltoid flys ... 3 sets x 15 reps
- Lying half supermans w DB back row ... 3 sets x 12 reps
TRICEPS:
- Lying floor DB french press ...3 sets x 15 reps
- DB bent over tricep kickbacks ...3 sets x 15 reps
- Tricep long band extensions ..3 sets x 15 reps
ABS:
... TIMER: 25 SEC ON X 15 SEC OFF
- V-sit bent knee DB punches
- Suitcase crunch
- Spiderman planks
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