Happy Monday! Here is my workout from today, enjoy!
Workout:
Superset:
Bala-core Chest press with rotation, dumbbell, alternating- 20,15,12 (below is a pic of a balacore)
Band bent over tricep kick backs- 20,15,12
Spider crawl w/ push up- 2 crawls for 1 push up (going left to right after every push-up)
Superset:
Band Chest fly- 5:5 ratio 3x10 (that means 5 seconds pushing in, 5 seconds coming back)
Med ball (medium weight) close wall slams- 3x15
Cable front shoulder raises- 3x15
Superset:
Incline dumbbell close chest press- 15,12,10,8
Single arm seated dumbbell tricep extension-4x10
Physio-ball crunches (Center, Right, Left) 4x25 (each side)
Cardio:
30 minute sprint intervals: 1 min on, 1 min off
ABS:
Leg lifts: 5x12
Butterfly kicks: 5x30 sec
Plank hold: 5x30 sec
Hanging Leg raises: 5x15 (on each side- left, right, center)
Get crackin!
Pistols...Out!
xo
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