Day 110
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 3 second pause 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
- 12 reps of dumbbell lunges with a 3 second pause at the bottom immediately followed by a dumbbell side raise towards the bottom of the lunge
- 12 reps of wood choppers on each side using a dumbbell starting from the bottom
- Repeat these 3 times
30 seconds of side to side jumps over dumbbell
Exercise 3
- 30 reps of dumbbell step ups with a knee raise. 15 reps each leg
- Dumbbell side/front/side raises. Stand on one leg and with light dumbbells do a side raise. From there bring the dumbbells together in front of you, with arms extended until the dumbbells touch (keep arms parallel to the floor). Then bring them out back to your side and then down. All of that equals 1 rep. Do 10 reps with light dumbbells.
- Repeat these 3 times.
- CORE 40 seconds of oblique medicine ball pass while balancing on your butt followed by 30 seconds of side plank with a wiggle 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 3 second pause 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
- 10 reps of dumbbell lunges with a 3 second pause at the bottom 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 reps of dumbbell step ups with a knee raise. 15 reps each leg.
- Dumbbell side/front/side raises. Stand on one leg and with light dumbbells do a side raise. From there bring the dumbbells together in front of you, with arms extended until the dumbbells touch (keep arms parallel to the floor). Then bring them out back to your side and then down. All of that equals 1 rep. Do 8 reps with light dumbbells.
- 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 with a wiggle. Repeat 3 times
- STRETCH Stretch legs and shoulder after workout. Hold each stretch for 30 seconds.
