Interval training - Do these exercises one after another to elevate your heart rate. This is 45
minute workout that is geared to the upper torso and abdominals.
Sit-ups
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In/outs
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Mason twist w/medicine ball
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Medicine ball straight legs sit-ups
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Crunches 50X’s
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25X’s
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50X’s
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30X’s
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Push-ups
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Knee push ups
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Double staggered
(right is in/front, left is up/in) then reverse
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Push up stand
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30X’s
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30X’s
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Abdominal workout
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Standing lean R/L with weight in hands (pull up weight when leaning to opposite side)
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Climb the tree abs (lie on back with knees bent, have one leg straight and knees lined up side by side, come up and touch toe) Do 12 on Rt side & 13 on Lf
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Reverse curl ups
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40X’s
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25X’s
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25X’s
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Overhead Press (shoulders) 8 lbs
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Up right press - standing with feet shoulders width, lift weight to shoulder raising elbow above shoulders, keep shoulder down and relaxed so you won’t tense neck
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Up right press lifts with tube
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Swimmer press -8 lbs
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25X’s
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25X’s
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25X’s
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25X’s
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Lawn mower pulls
Tube (Trapezius, and Latissimus dorsi) In lung position step on tube and pull other end to waist height
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One arm R/L
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Two arms 8 lbs
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Trapezius, Latissimus dorsi - lung position flat back leaning over, arms straight pull weights to hips and squeeze
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R/L 25X’s each
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25X’s
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40X’s
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40X’s
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OMNI GYM
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On stomach low (o/h pull)
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On back chest press
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On Back, pull down to shoulders
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25X’s
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25X’s
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25X’s
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Biceps - 8lbs
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Front/side lift
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R/L
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Tube (maroon)
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25X’s
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25X’s
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Triceps – 5lbs
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o/h press (two arms 10lbs)
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Backward push-ups
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Tube R/L (hold tube over head pull opposite end, lift over head by bend straight arm
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R/L 25X’s
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40X’s
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R/L 25X’s each
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Calves raises
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Toes in heels out 20X’s
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Heels in toes out 20X’s
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Feet apparel
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16lbs
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20X’s
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20X’s
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20X’s
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Outer thighs (Exercise tube) on back, wrap tube around feet, hold the handles, press feet outward with knees
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Gluts squeeze (knees in), (knees out) lay on you back knee bent, lift gluts even with knee squeeze gluts lower
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Wall squat with ball
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Ankle rotations R/L
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100X’s
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100X’s
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1 minute
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Stretches
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Hip raises
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Medicine Ball Standing twist (abs) Straight arms
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Inner thighs (Tube) R/L
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10 to 15 minutes
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16 X R/L
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50X’s
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70X's
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