Day 15
Warm-up #1
10 Jumping Jacks
10 Frankenstein Walks (walking hamstring stretch)
10 Jumping Jacks
10 Walking Quad Stretches
10 Jumping Jacks
10 Walking Knee Hug Stretches
10 Jumping Jacks- arms in front
10 Fwd/Back Hand Steps (pushup position, step hands up, up, back, back)
10 Jumping Jacks- arms in front
10 Side/Side Hand steps (pushup position, step hands out, out, in, in)
10 Jumping Jacks- arms in front
10 Pushups (modify if necessary)
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Bench Press (Warm-up with light weights for 2 sets of 10 first.)
First set x8, Second set x6, Third set x6, Fourth set x4
(Increase weight each set based on the weights you used the past two weeks.)
Incline Pull-ups
4 sets of 6-12 reps
Side Shoulder Raises and Bentover Shoulder Raises
3 sets of 10-15 each
Bicep Curls and Tricep Extensions – alternate these 2 exercises back and forth
4 sets of 10 reps each
Planks w/ knee to opposite elbow- 3×8 each side
Start in a pushup position. Bring your right knee to your left elbow. Squeeze your abs then return to starting position. Alternate sides as you go. In order to get your knee to your elbow, you will need to rotate your hips a little and really squeeze.
