Day 33
MENS
2 min. warm-up – High Knees
Exercise 1 - Repeat these 3 times.
- Wall sits against the wall. Make sure legs are parallel to the ground. Hold for 45 seconds.
- Stand on one leg and do 20 reps of military dumbbell press. (10 on each leg)
Use elliptical machine at a fast pace for 2 minutes straight with light resistance.
Exercise 2 - Repeat these 3 times
- 30 seconds of fixed position lunges on each leg.
- Stand on one leg and do 10 reps of side dumbbell raises. Stand on other leg and do 10 more
Use elliptical machine at a fast pace for 2 minutes straight with light resistance.
Exercise 3 - Repeat these 3 times
- Do 30 seconds of step ups with no weights at a fast pace.
- Hand Step-Ups with Plank. (Get in pushup position in front of a small chair or bench that is up against a wall. Then for 30 seconds you will put one hand on the seat of the chair followed by the other hand. Then put one hand down back on the ground followed by the other, while your body remains straight.)
CORE - Repeat each 3 times
- Plank For 30 Seconds
- Side plank 30 seconds
- Other side 30 seconds
- Get on all 4’s and simultaneously extend left leg and right arm until parallel with ground. Then bring in at the same time and try and touch knee to elbow and “crunch” your abs as you do that. Do 20 reps and then switch and do 20 more.
WOMENS
2 min. warm-up – High Knees
Exercise 1 - Repeat these 3 times.
- Wall sits against the wall. Make sure legs are parallel to the ground. Hold for 45 seconds.
- Stand on one leg and do 20 reps of military dumbbell press. (10 on each leg)
Run up and down the stairs 3 times.
Exercise 2 - Repeat these 3 times
- 30 seconds of fixed position lunges on each leg.
- Stand on one leg and do 10 reps of side dumbbell raises. Stand on other leg and do 10 more
Run up and down the stairs 3 times.
Exercise 3 - Repeat these 3 times
- Do 30 seconds of step ups with no weights at a fast pace.
- Get in pushup position in front of a small chair or bench that is up against a wall. Then for 30 seconds you will put one hand on the seat of the chair followed by the other hand. Then put one hand down back on the ground followed by the other, while your body remains straight. (Do on your knees if you need assistance)
CORE - Repeat each 3 times
- Plank For 30 Seconds
- Side plank 30 seconds
- Other side 30 seconds
- Get on all 4’s and simultaneously extend left leg and right arm until parallel with ground. Then bring in at the same time and try and touch knee to elbow and “crunch” your abs as you do that. Do 20 reps and then switch and do 20 more.
