Day 171
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
- 10 reps of dumbbell bench press with 3 pulses at the bottom of each rep with a twist in
- 10 reps wide grip pull-ups wth a 3 second pause at the top
- 10 reps dumbbell flies with 3 pulses at the bottom of each rep
- 10 reps bentover barbell rows while standing on bosu ball with a 3 second pause at the top
- Repeat all 4 of these exercises 3 times
60 Seconds of fast paced jump rope (30 seconds on each leg)
Exercise 2
- 10 reps of 1 arm incline dumbbell bench press while other arm is resting on your shoulder with 3 pulses at the bottom of each rep (10 reps each arm)
- 10 reps of cable rows with a 3 second pause at the top
- 10 reps of incline dumbbell flies with 3 pulses at the bottom of each rep
- 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 with 1 foot in the air until failure (Switch feet each set)
- Lat pull-downs with a pulse at the bottom until failure
- Repeat these 3 times
60 Seconds of side to side jumps over a bench
CORE - 20 reps weighted V-crunches on a bench, 15 reps of cable woodchoppers each side. Repeat these 2 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
- 10 reps of dumbbell bench press with 3 pulses at the bottom of each rep with a twist in on a stability ball
- 10 reps wide grip pull-ups wth a 3 second pause at the top (Use chair for assistance)
- 10 reps dumbbell flies with 3 pulses at the bottom of each rep on a stability ball
- 10 reps bentover dumbbell rows while standing on 1 leg with a 3 second pause at the top (5 on each 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
- 10 reps of 1 arm incline dumbbell bench press while other arm is resting on your shoulder with 3 pulses at the bottom of each rep on a stability ball (10 reps each arm)
- 10 reps of cable rows with a 3 second pause at the top using a band
- 10 reps of incline dumbbell flies with 3 pulses at the bottom of each rep on a 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 with 1 foot in the air until failure (Switch feet each set)
- Lat pull-downs with a pulse at the bottom until failure using a band
- Repeat these 3 times.
60 seconds of wide side to side jumps / "skiers"
CORE - 20 reps weighted V-crunches, 15 reps of dumbbell woodchoppers each side. Repeat these 2 exercises 3 times.
STRETCH - Stretch Chest and Back after workout. Hold each stretch for 30 seconds
