Day 182

AT GYM WORKOUTS (Men or Women)

BI's & TRI's

(See videos for demonstrations) 2 min. warm-up – 1 min. Jump rope at a medium pace, 1 min. Jog on treadmill at a medium pace Exercise 1 

• 10 chin-ups with a 3 second pause at the top
• 10 dips with a pulse at the bottom of each rep, hold in upright position for 15 seconds, 10 more dips with a pulse at the bottom of each rep
• 10 twisting dumbbell curls with a 3 second pause at the top of each rep 1 arm at a time (10 reps each arm)
• 10 reps triangle cable tricep extensions with 3 pulses at the top of each rep
• Repeat all 4 of these exercises 3 times

60 seconds of burpees Exercise 2

• 18 reps of cable curls, 1 arm at a time, Do 3 reps straight curls then 3 reps across the chest opposite curls (alternate these 3 times for each arm for each set) (If you do this correctly, you should be doing 9 total reps of straight curls and 9 total reps of across the chest opposite curls for each set).  See video for full demonstration
• 10 reps barbell "skull crushers" on a decline bench with 3 pulses at the bottom of each rep
• 10 reps reverse grip barbell curls with 3 pulses at the bottom of each rep
• 10 reps behind the neck dumbbell tricep extensions with 3 pulses at the bottom of each rep
• Repeat all 4 of these exercises 3 times

60 seconds of burpees Exercise 3

• 1 arm alternating dumbbell curls until failure (light weight)
• Dips with a pulse at the bottom of each rep on a bench until failure
• Repeat these 3 times.

60 seconds of burpees CORE - 20 reps weighted V-crunches on a bench, 15 reps of cable woodchoppers each side. Repeat these 2 exercises 3 times. 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) 2 min. warm-up – 1 min. Jump rope (or fake jump rope), 1 min. high knees Exercise 1

• 10 chin-ups with a 3 second pause at the top (Use chair for assistance)
• 10 dips with a pulse at the bottom of each rep, hold in upright position for 15 seconds, 10 more dips with a pulse at the bottom of each rep
• 10 twisting dumbbell curls with a 3 second pause at the top of each rep 1 arm at a time (10 reps each arm)
• 10 reps triangle tricep extensions using bands with 3 pulses at the top of each rep
• Repeat all 4 of these exercises 3 times

60 seconds of burpees Exercise 2

• 18 reps of dumbbell curls, 1 arm at a time, Do 3 reps straight curls then 3 reps across the chest opposite curls (alternate these 3 times for each arm for each set) (If you do this correctly, you should be doing 9 total reps of straight curls and 9 total reps of across the chest opposite curls for each set).  See video for full demonstration
• 10 reps dumbbell "skull crushers" on a stability ball with 3 pulses at the bottom of each rep
• 10 reps reverse grip dumbbell curls with 3 pulses at the bottom of each rep
• 10 reps behind the neck dumbbell tricep extensions with 3 pulses at the bottom of each rep
• Repeat all 4 of these exercises 3 times

60 seconds of burpees Exercise 3

• 1 arm alternating dumbbell curls until failure (light weight)
• Dips with a pulse at the bottom of each rep until failure
• Repeat these 3 times.

60 seconds of burpees CORE - 20 reps weighted V-crunches, 15 reps of dumbbell woodchoppers each side. Repeat these 2 exercises 3 times. STRETCH - Stretch biceps and triceps after workout. Hold each stretch for 30 seconds.