Day 96
MENS
LEGS & SHOULDERS
(See videos for demonstrations)
2 min. warm-up – Jump rope at a light pace
Exercise 1
- 12 reps of dumbbell squat with a pulse at the bottom immediately followed by a military press as you come to the top
- 12 reps of wood choppers on each side using cable machine
- Repeat these 3 times
30 seconds of side to side jumps over dumbbell
Exercise 2
- 12 reps of dumbbell lunges immediately followed by a dumbbell side raise towards the bottom of the lunge
- 12 reps of wood choppers on each side starting from the bottom position using cable machine
- Repeat these 3 times
30 seconds of side to side jumps over dumbbell
Exercise 3
- 30 seconds of dumbbell step ups with a knee raise
- Stand on one leg and do an upright row with dumbbells, followed by a rotation to military dumbbell press position, lift up and come back down. Do 8 reps on one leg and 8 reps on the other
- Repeat these 3 times.
- CORE 40 seconds of oblique medicine ball pass while balancing on your butt followed by 30 seconds of side plank on each side. Repeat 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 – Jump rope at a light pace
Exercise 1
- 10 reps of dumbbell squat with a pulse at the bottom immediately followed by a military press as you come to the top
- 12 reps of wood choppers on each side using a dumbbell
- Repeat these 3 times
30 seconds of side to side jumps over dumbbell
Exercise 2
- 10 reps of dumbbell lunges immediately followed by a dumbbell side raise towards the bottom of the lunge
- 12 reps of wood choppers on each side starting from the bottom position using cable machine
- Repeat these 3 times
30 seconds of side to side jumps over dumbbell
Exercise 3
- 30 seconds of dumbbell step ups with a knee raise
- Stand on one leg and do an upright row with dumbbells, followed by a rotation to military dumbbell press position, lift up and come back down. Do 8 reps on one leg and 8 reps on the other
- Repeat these 3 times.
- CORE 30 seconds of oblique dumbbell pass while balancing on your butt followed by 30 seconds of side plank on each side. Repeat 3 times
- STRETCH Stretch legs and shoulder after workout. Hold each stretch for 30 seconds.
