Day 59
MENS
CHEST & BACK
(See videos for demonstrations)2 min. warm-up – Jump rope at a light pace
Exercise 1
- 10 pushups with one hand on medicine ball and the other hand on the ground. Switch hands and do 10 more
- 12 jumping pullups. Jump up to the top position and hold for 3 seconds. Repeat 12 times.
- Repeat these 3 times
- Bike at a fast pace for 1 minute straight with light resistance.
Exercise 2
- Dumbbell bench press on stability ball. Start with both dumbbells above your head and bring one arm down while keeping the other one in the air. Do 10 reps for each arm.
- 12 reps (each hand) of 1 handed lat pull downs using the lat pull down machine.
- Repeat these 3 times
- Bike at a fast pace for 1 minute with light resistance.
Exercise 3
- 15 dumbbell flies while on a stability ball.
- 12 dumbbell bent over rows on one foot doing one hand at a time. Switch foot and do 12 more on the other hand.
- Repeat these 3 times
- CORE - Plank for 40 seconds on stability ball. Side plank for 30 seconds with wiggle. Other side for 30 seconds with wiggle. Repeat each 3 times.
- STRETCH - Stretch Chest and Back after workout. Hold each stretch for 30 seconds
- Stretch biceps and triceps after workout. Hold each stretch for 30 seconds
WOMENS
CHEST & BACK
(See videos for demonstrations)2 min. warm-up – High Knees
Exercise 1
- 8 pushups with one hand on the bottom stair (or something similar) and the other hand on the ground. Switch hands and do 8 more. (Use knees or stability ball for assistance)
- 8 jumping pullups. Jump up to the top position and hold for 3 seconds. Repeat 8 times.
- Repeat these 3 times
- Jumping jacks for 1 minute.
Exercise 2
- Dumbbell bench press on stability ball. Start with both dumbbells above your head and bring one arm down while keeping the other one in the air. Do 10 reps for each arm.
- 12 reps (each hand) of 1 handed lat pull downs using bands
- Repeat these 3 times
- Jumping jacks for 1 minute.
Exercise 3
- 12 dumbbell flies while on a stability ball.
- 10 dumbbell bent over rows on one foot doing one hand at a time. Switch foot and do 10 more on the other hand.
- Repeat these 3 times
- CORE - Plank for 30 seconds on stability ball. Side plank for 30 seconds with wiggle. Other side for 30 seconds with wiggle. Repeat each 3 times.
- STRETCH - Stretch Chest and Back after workout. Hold each stretch for 30 seconds
