Day 166
AT GYM WORKOUTS (Men or Women)
LEGS & SHOULDERS
(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 reps of barbell squats with 3 pulses at the bottom of each rep
- 10 reps of 1 arm dumbbell military press on bosu ball with 3 pulses at the bottom of each rep. (10 reps each arm)
- 10 reps leg extension with 1 leg with 3 pulses at the top of each rep (10 reps each leg)
- 10 reps of side dumbbell raises on bosu ball with 3 pulses at the top of each rep
- Repeat all 4 of these exercises 3 times
60 seconds on elliptical cardio machine
Exercise 2
- 10 reps of barbell lunges with back leg on a bench with a 3 second pause at the bottom of each rep (10 reps each leg)
- 10 reps of rear delt dumbbell raises with a 3 second pause at the top of each rep
- 10 reps of leg curls with1 leg with a 3 second pause at the bottom of each rep (10 reps each leg)
- 10 reps of 1 arm front cable raises with a 3 second pause at the top of each rep (10 reps each arm)
- Repeat all 4 of these exercises 3 times
60 seconds on bike
Exercise 3
- Jumping lunges until faiure (alternating legs with each rep)
- Dumbbell upright rows until failure
- Repeat these 3 times.
60 seconds of side to side jumps over a bench
CORE - 15 reps hanging leg raises, 15 reps of hanging oblique crunches (15 reps each side ), 15 reps kneeling cable crunches. Repeat these 3 times
STRETCH - Stretch legs and shoulders after workout. Hold each stretch for 30 seconds.
AT HOME WORKOUTS (Men or Women)
LEGS & SHOULDERS
(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 squats with 3 pulses at the bottom of each rep
- 10 reps of 1 arm dumbbell military press on 1 leg with 3 pulses at the bottom of each rep. (10 reps each arm)
- 30 seconds of 1 leg wall sits (30 seconds each leg)
- 10 reps of side dumbbell raises with 3 pulses at the top of each rep on 1 leg (5 reps each leg)
- Repeat all 4 of these exercises 3 times
60 seconds jog in place
Exercise 2
- 10 reps of dumbbell lunges with back leg on a stair with a 3 second pause at the bottom of each rep (10 reps each leg)
- 10 reps of rear delt dumbbell raises with a 3 second pause at the top of each rep
- 10 reps of leg curls using a stability ball with 1 leg with a 3 second pause at the bottom of each rep (10 reps each leg)
- 10 reps of 1 arm front dumbbell rows with a 3 second pause at the top of each rep (10 reps each arm)
- Repeat all 4 of these exercises 3 times
60 seconds jog in place
Exercise 3
- Jumping lunges until faiure
- Dumbbelll upright row until failure
- Repeat these 3 times.
60 seconds of wide side to side jumps
CORE - 15 reps reverse crunches using stability ball, 15 reps of side knee to elbow oblique crunches (15 reps each side ). Repeat these 3 times
STRETCH - Stretch legs after workout. Hold each stretch for 30 seconds.
