Day 115

AT GYM WORKOUTS (Men or Women)

CHEST

(See videos for demonstrations here: http://www.fit2fat2fit.com/2012/02/weeks-17-18-workouts-home-gym/) 2 min. warm-up – Jump rope at a light pace (1 minute on both feet, 30 seconds on left foot, 30 seconds on right) Exercise 1 

• 15 reps of barbell bench press
• 10 hanging leg raises (Adjust amount of reps depending on your fitness level. To  make this easier, bring knees up)
• Repeat these 3 times

30 Seconds of fast paced jump rope Exercise 2

• 15 reps of incline barbell bench press
• 10 reps of "sunrise/sunset"crunches with stability ball
• Repeat these 3 times.

30 Seconds of fast paced jump rope Exercise 3

• 15 reps of cable flies
• 30 seconds of plank on stability ball
• Repeat these 3 times.

30 Seconds of fast paced jump rope Exercise 4

• 16 reps of pushups with one hand on medicine ball
• 30 second box jumps
• Repeat these 3 times

CARDIO Finish with 10 minutes of LSD (Long Slow Distance) cardio. You can use cardio equipment of your choice, but keep the pace up at about 60% of your maximum. STRETCH  Stretch Chest after workout.  Hold each stretch for 30 seconds

AT HOME WORKOUTS (Men or Women)

CHEST

(See videos for demonstrations here: http://www.fit2fat2fit.com/2012/02/weeks-17-18-workouts-home-gym/) (At the bottom of the page) 2 min. warm-up – High Knees Exercise 1

• 12 reps of dumbbell bench press on stability ball
• 8 leg raises with dumbbells straight in the air in a fixed position
• Repeat these 3 times.

30 seconds sprint in place  Exercise 2

• 12 reps of incline dumbbell bench press on stability ball
• 8 reps of "sunrise/sunset"crunches with stability ball
• Repeat these 3 times

30 seconds sprint in place Exercise 3

• 12 reps of dumbbell flies on stability ball
• 30 seconds of plank on stability ball
• Repeat these 3 times.

30 seconds sprint in place Exercise 4 

• 10 reps of pushups with one hand on a stair
• 30 second stair jumps
• Repeat these 3 times

CARDIO Finish with 10 minutes of LSD (Long Slow Distance) cardio. Either go for a jog outside at a medium pace, or jog in place at home for 10 min. STRETCH - Stretch Chest after workout.  Hold each stretch for 30 seconds