Monday October 20
Warm-up:
DB Swings + DB Snatchs
3 + 3 x 10 + 30 sec rest between sets
then
DB Bench Press (30/30) x 2
+ DB Incline Bench Press x 2
+ DB Piston (alternating arms) Press x 2
30/30 = 30 seconds of work 30 seconds of rest
then
Push-Press
5 reps on the minute for 10 minutes
then
Bike Interval:
Ride 10 minutes easy level
+ 8 minutes 30 seconds Hard level @ 75 RPM
+ 30 seconds Easy level @ 75 RPM
+ 10 minutes easy level cooldown then stretch
Check with your doctor before you start any new exercise program.
Monday October 13
Air Squats x 50
Double-Unders/Rope Skips x 25
Sit-ups/Crunches x 40
Double-Unders/Rope Skips x 25
Push-ups/Wall Push-ups x 30
Double-Unders/Rope Skips x 25
Lunges/Split Squats x 20
Double-Unders/Rope Skips x 25
Pull-ups or Dips/Chair Dips x 10
Double-Unders/Rope Skips x 25
Check with your doctor before you start any new exercise program.
Trips'
Push-ups/Wall Push-ups x 33
Dumbell Rows/Tube Rows x 33
Lunge/Split Squat x 33
3 Rounds rest 1 minute between each round
The goal is to complete each round as fast as possible check your time to see how well you are doing.
Check with your doctor before you start any new exercise program.