Warm-up #1 – http://youtu.be/ozRv3D0xSnw
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)
The warm-up should be getting easier and you should be finding that you’re improving on the flexibility exercises and strength exercises.
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Bench Press (Warm-up with light weights for 1 set of 10.)
First set x5, Second set x3, Third set x3, Fourth set x3, Fifth set x as many as possible (between 3-10 reps)
(Increase weight each set. If I did 75 pounds last week for my last set of 4, this week might look something like this: 45×5, 55×3, 65×3, 75×3, 85 x as many as possible. Your goal should be to get somewhere between 3 and 10 reps on the last set… so it should be difficult. Make sure you have a spotter or helper. Do not stop because your arms feel a little fatigued… push through until you’re certain you can’t do another rep.)
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 (can be done with barbells, dumbbells, bands or suspension trainer)- alternate these two exercises back and forth
4 sets of 10 reps each
Planks w/ knee to opposite elbow- 3×8 each side
