Ok so make sure you warm up!!! Walking at a fast pace on an incline, bike, or the rower. Whatever you prefer. Also make sure you stretch it can be static, dynamic, or active! Ok here we go!
You will need 1 set of dumbbells semi-heavy weight. I will mark DB in the workout when dumbbells are needed. Also a matt and a watch with seconds or a clock near by. Each exercise will be 30 seconds on and 10-20 seconds off. You can preform the set 3-5 times.
- Forward alternating lunge with a bicep curl (DB)
- Push-ups
- You can perform this on a bar at an incline if you are just starting, on your knees (make sure your back is flat and your spine is neutral, or regular.
- Plank Row (DB)
- Push Press (DB)
- Single-Leg Deadlift (DB)
- Standing Over-Head Ticep Extension (1 DB)
- Squat Jumps
- Wall sit with repeating W's
- W's are when you have as much of the of the back of your arms touching the wall and bring them over your head and then come down, while continue to touch the wall, to were your arms make a W, and squeeze your shoulder blades together at the end. Just like you were squeezing a quarter between your shoulder blades!
- Jumping Jacks
Enjoy!!! Hope you all had a wonderful New Year!!!
Pistols...Out
xo
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