Any new years goals anyone would like help achieving? Monday: Warm Up: 8 Min Jump Rope. (You must jump rope for 8 full minutes. Every time you stop the timer stops. Doesnt have to be consecutive. 8 Rounds: 8 Burpees 8 Pushups 8 Squats 8 Sit Ups 8 Supermans 8 Lunges (8 each leg) 8 Box Jumps 8 Leg Raises Tuesday: warm up: 25 reps of the bar on bench press. Workout: Bench Press 5 heavy sets of 5 reps. Increasing weight 5 pounds each set. Ending set should be 85% of max. (no more than 2and a half minutes of rest between sets.) Pushups 2 x 25. (Tight core) Cable Flys. 2 Sets of 10. 2 sets high, 2 sets mid, 2 sets low. Wednesday: Warm Up: Jog 1 mile Workout: Superset 1: (Small circuit, do 1 exercise then the other and then start back with the first exercise.) Back Squats 3 x 20 (light) Barbell Rows 3 x 12 (medium) Superset 2: Walking Lunges 2 x 20 each leg Lat pulls 2 x 20. Stretch legs for cool down!
Posted on: Mon, 05 Jan 2015 17:14:53 +0000
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