Day 150
AT GYM WORKOUTS (Men or Women)
CHEST & BACK
(See videos for demonstrations)
2 min. warm-up – Jump rope at a medium pace, 1 min. Jog on treadmill at medium pace
Exercise 1
- 12 reps of dumbbell bench press with a twist in
- 12 reps wide grip pull-ups
- 12 reps dumbbell flies
- 12 reps bent over barbell rows while standing on bosu ball
- Repeat all 4 of these exercises 3 times
60 Seconds of fast paced jump rope (30 seconds on each leg)
Exercise 2
- 12 reps of 1 arm incline dumbbell bench press (12 reps each arm)
- 12 reps of cable rows with a pause
- 12 reps of incline dumbbell flies
- 10 reps of barbell dead lifts
- Repeat all 4 of these exercises 3 times
60 Seconds of box jumps
Exercise 3
- Push-ups on bosu ball until failure
- Lat pull-downs until failure
- Repeat these 3 times
60 Seconds of side to side jumps over a bench
CORE - 15 reps weighted crunches, 12 reps "sunrise/sunset", 30 seconds of "scissor kicks". Repeat these 3 exercises 3 times
STRETCH - Stretch Chest and Back after workout. Hold each stretch for 30 seconds
AT HOME WORKOUTS (Men or Women)
CHEST & BACK
(See videos for demonstrations)
2 min. warm-up – 1 min. Jump rope (or fake jump rope), 1 min. high knees
Exercise 1
- 12 reps of dumbbell bench press on a stability ball with a twist in
- 12 reps wide grip pull-ups (Use chair for assistance)
- 12 reps dumbbell flies on stability ball
- 12 reps bent over dumbbell rows while standing on 1 leg
- Repeat all 4 of these exercises 3 times
60 seconds of fast paced jump rope (30 seconds on each legs) (or fake jump rope)
Exercise 2
- 12 reps of 1 arm incline dumbbell bench press on stability ball (12 reps each arm)
- 12 reps of cable rows with bands with a pause
- 12 reps of incline dumbbell flies on the stability ball
- 10 reps of dumbbell dead lifts
- Repeat all 4 of these exercises 3 times
60 seconds of stair jumps
Exercise 3
- Push-ups on stairs until failure
- Lap pull-downs with bands until failure
- Repeat these 3 times.
60 seconds of wide side to side jumps / "skiers"
CORE - 15 reps weighted crunches, 12 reps "sunrise/sunset", 30 seconds of "scissor kicks". Repeat these 3 exercises 3 times.
STRETCH - Stretch Chest and Back after workout. Hold each stretch for 30 seconds
