Day 119
AT GYM WORKOUTS (Men or Women)
BI’s & TRI’s
(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 fast pace (1 minute on both feet, 30 seconds on left foot, 30 seconds on right)
Exercise 1
- 15 chin-ups (Use assistance if needed
- 15 dips, hold in upright position for 15 seconds, 15 more dips
- Repeat these 3 times
Exercise 2
- 15 reps close grip barbell curls
- 15 reps barbell "skull crushers" on a bench
- Repeat these 3 times.
Exercise 3
- 15 reps scooping dumbbell curls
- 15 reps behind the neck dumbbell tricep extensions
- Repeat these 3 times.
Finish with 8 min. of burpees using a bosu ball or a bench (Do these using intervals if needed until you reach the full 8 minutes)
STRETCH - Stretch biceps and triceps after workout. Hold each stretch for 30 seconds
AT HOME WORKOUTS (Men or Women)
BI’s & TRI’s
(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
- 8 chin-ups (Use feet on chair for assistance)
- 10 dips, hold in upright position for 10 seconds, 10 more dips
- Repeat these 3 times.
Exercise 2
- 12 reps close grip dumbbell curls
- 12 reps dumbbell "skull crushers" on a stability ball
- Repeat these 3 times
Exercise 3
- 12 reps scooping dumbbell curls
- 12 reps behind the neck dumbbell tricep extensions
- Repeat these 3 times.
Finish with 6 min. of burpees using a stair (Do these using intervals if needed until you reach the full 6 minutes)
- STRETCH - Stretch biceps and triceps after workout. Hold each stretch for 30 seconds.
