Day 94
MENS
CHEST & BACK
(See videos for demonstrations)
2 min. warm-up – Jump rope at a light pace
Exercise 1
- 2 Pushups, 1 Pullup, 4 Pushups, 2 Pullups, 6 Pushups, 3 Pullups, 8 Pushups, 4 Pullups, 10 Pushups, 5 Pullups (Do this with no rest and use assistance if needed )
- 20 seconds of plank on one foot, 20 seconds of plank on other foot. Rest 30 seconds.
- Repeat these 3 times
30 Seconds of Mountain Climbers with hands on the ground
Exercise 2
- 12 Pushups on Dumbbells Mixed with 12 Dumbbell Rows (Put dumbbells shoulder width apart on the ground. Get in pushup position while gripping the dumbbells. Do a full rep of a pushup and then at the top pull up on the dumbbell and do a bent over row. Alternate hands after each rep of pushup)
- 12 reps of "thread the needle" side plank each side
- Repeat these 3 times
30 Seconds of Mountain Climbers with hands on the ground
Exercise 3
- 12 dumbbell flies on an inclined bench
- 12 dumbbell deadlifts
- Repeat these 3 times
CORE 10 reps of "sunrise/sunset" crunches with stability ball followed by 30 seconds of plank on stability ball. Repeat 3 times
STRETCH Stretch Chest and Back after workout. Hold each stretch for 30 seconds
WOMENS
CHEST & BACK
(See videos for demonstrations)
2 min. warm-up – High Knees
Exercise 1
- 2 Pushups, 1 Pullup, 4 Pushups, 2 Pullups, 6 Pushups, 3 Pullups, 8 Pushups, 4 Pullups (Do this with no rest and use assistance if needed )
- 20 seconds of plank on one foot, 20 seconds of plank on other foot. Rest 30 seconds.
- Repeat these 3 times
30 Seconds of Mountain Climbers with hands on the ground
Exercise 2
- 8 Pushups on Dumbbells Mixed with 8 Dumbbell Rows (Put dumbbells shoulder width apart on the ground. Get in pushup position while gripping the dumbbells. Do a full rep of a pushup and then at the top pull up on the dumbbell and do a bent over row. Alternate hands after each rep of pushup)
- 10 reps of "thread the needle" side plank each side
- Repeat these 3 times
30 Seconds of Mountain Climbers with hands on the ground
Exercise 3
- 10 dumbbell flies on stability ball with an incline
- 12 dumbbell deadlifts
- Repeat these 3 times
- CORE 8 reps of "sunrise/sunset" crunches with stability ball followed by 30 seconds of plank on stability ball. Repeat 3 times
- STRETCH Stretch Chest and Back after workout. Hold each stretch for 30 seconds
