Day 68
MENS
LEGS & SHOULDERS
(See videos for demonstrations)2 min. warm-up – Jump rope at a light pace
Exercise 1
- 12 reps of leg extension machine doing one leg at a time. Switch and do 12 more on the other leg.
- Stand on one leg and do 10 reps of military dumbbell press one arm at a time. Stand on the other leg and do 10 more reps with the other arm.
- Repeat these 3 times
- Use the stair stepper machine at a fast pace with light resistance for 1 minute.
Exercise 2
- 12 reps of leg curl machine doing one leg at a time. Switch and do 12 more on the other leg.
- Stand on one leg and do 10 reps of side dumbbell raises one arm at a time. Stand on the other leg and do 10 more reps with the other arm.
- Repeat these 3 times
- Use the stair stepper machine at a fast pace with light resistance for 1 minute
Exercise 3
- 12 reps of lunges with back leg on a bench with light dumbbells. Switch and do 12 more on the other leg.
- Stand on one leg and 10 reps of dumbbell upright rows one hand at a time. Stand on the other leg and do 10 more reps with 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 legs and shoulder after workout. Hold each stretch for 30 seconds.
WOMENS
LEGS & SHOULDERS
(See videos for demonstrations)2 min. warm-up – Jumping jacks
Exercise 1
- 20 seconds wall sits with one leg off the ground. Switch legs and do 20 more seconds.
- Stand on one leg and do 10 reps of military dumbbell press one arm at a time. Stand on the other leg and do 10 more reps with the other arm.
- Repeat these 3 times.
- 1 min. high knees
Exercise 2
- 10 reps of leg curls using stability ball while laying on your back. Do one leg at a time and do 10 reps each leg.
- Stand on one leg and do 10 reps of side dumbbell raises one arm at a time. Stand on the other leg and do 10 more reps with the other arm
- Repeat these 3 times
- 1 min. high knees
Exercise 3
- 10 reps of lunges with back leg on stairs with light dumbbells. Switch and do 10 more on the other leg.
- Stand on one leg and 10 reps of dumbbell upright rows one hand at a time. Stand on the other leg and do 10 more reps with 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 legs and shoulder after workout. Hold each stretch for 30 seconds.
