Day 112
MENS
BI’s & TRI’s
(See videos for demonstrations)
2 min. warm-up – Jump rope at a light pace
Exercise 1
- 2 Dips on Dip machine, 1 Jumping Chinup and hold for 3 seconds, 4 Dips, 2 Jumping Chinups and hold for 3 seconds each, 6 Dips, 3 Jumping Chinups and hold for 3 seconds each, 8 Dips, 4 Jumping Chinups and hold for 3 seconds each, 10 Dips, 5 Jumping Chinups and hold for 3 seconds each (Do this with no rest and use assistance if needed )
- Rest 60 seconds
- Repeat these 3 times
Exercise 2
- Stand on one leg and do 8 barbell curls with a wide grip with a pulse at the bottom. Switch legs and do 8 more
- Stand on one leg and do 8 barbell behind the neck tricep extensions with a pulse at the bottom. Switch legs and do 8 more
- Repeat these 3 times.
Exercise 3
- 12 reps of cable curls mixed in with tricep cable extensions. Do 1 side at a time. 1 curl with 1 extension = 1 rep
- Rest 60 seconds
- Repeat these 3 times.
Finish with 8 min. of burpees using a bosu ball or bench (Good luck with one ;))
STRETCH
Stretch biceps and triceps after workout. Hold each stretch for 30 seconds
WOMENS
BI’s & TRI’s
(See videos for demonstrations)
2 min. warm-up – High Knees
Exercise 1
- 2 Dips on Chair, 1 Jumping Chinup and hold for 3 seconds, 4 Dips, 2 Jumping Chinups and hold for 3 seconds each, 6 Dips, 3 Jumping Chinups and hold for 3 seconds each, 8 Dips, 4 Jumping Chinups and hold for 3 seconds each (Do this with no rest and use assistance if needed )
- Rest 60 seconds
- Repeat these 3 times.
Exercise 2
- Stand on one leg and do 7 dumbbell curls with hands out wide with a pulse at the bottom. Switch legs and do 7 more
- Stand on one leg and do 7 dumbbell behind the neck tricep extensions with a pulse at the bottom. Switch legs and do 7 more
- Repeat these 3 times
Exercise 3
- 10 reps of dumbbell curls mixed in with tricep behind the neck dumbbell extensions. Do 1 side at a time. 1 curl with 1 extension = 1 rep
- Rest 60 seconds
- Repeat these 3 times.
Finish with 6 min. of burpees using a stability ball (or on a stair)
- STRETCH - Stretch biceps and triceps after workout. Hold each stretch for 30 seconds.
