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WARM-UPSTRETCHBICEP/TRICEPCHEST/BACKLEGSCARDIO/ BODYWEIGHTABS
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hold each stretch for 30 seconds - repeat as many times as you need
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10 minutes on stationary bikearm at right angle against wall - twist away (both sides)3 sets of 12 reps per exercise20 reps of each move:
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DAY 1both hands on wall, drive chest to floorbicep curls3 sets of 10 pushupscrunches
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overhead tricep extensionleg lifts
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hammer curls
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2 minutes alternating between 3 sets of 12 reps per exercise
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15 jumping jacks10 of each - cat / cowlat pull down 3 sets of 20 seconds per move:
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15 inch worm pushups30 seconds flow between child's pose and cobra(find a weight that is challenging, but not painful)butterfly kicks (20 per leg)
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DAY 2chest/bench press 3 sets of 10 burpeesbicycle
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(start light and add weight gradually, use a spotter if necessary)
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barbell rows
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2 minutes alternating between hold each stretch for 30 seconds - repeat as many times as you need3 sets of 12 reps per exercise
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10 jump squatsspiderman (both sides)20 reps per move:
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DAY 310 high kneespigeonleg press (find a weight that is challenging)5 minutes on the bikepunching sit ups
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10 air squatslunges (with barbell)in and outs
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