10 minutes of the following… 1 minute of each of the following body weight exercises -flutter kicks -push ups -squats -crunches -mountain climbers Repeat 3 sets of 15 reps -single shoulder press 15# dumbbells -sumo squat holding 15# dumbbell 3 sets of 15,12,9...
Active recovery day… 2 mile run 3 minutes of sit ups, straight 40 push ups straight stretch 1 set 40 shoulder presses with 10# dumbbells 1 set 40 tricep extensions 10 minutes stretching A.M. 3 MILE WALK P.M. 3 MILE...
5 minutes stretch 1/2 mile run 3 sets 15 reps standing calve raises (super light more for stretch) 4 sets 20 machine front raises superset with 15 side laterals with 10# plate 3 rounds of the following 1 minute thrusters with 20# ez bar 1 minute straight leg deadliest...
2 sets of 15 reps of: -lunge with left, lunge with right and press w/25# ez bar 3 sets and 20 reps -bent over row with 35 pound ez bar (reverse grip) -bent over row with 35 pound ez bar (regular grip) -seated lat pulls with “V” bar 3 sets and 15 reps of...
10 minutes stretching 5 rounds of the following 30 dumbbell swings with 15# 30 assisted pull ups 30 air squats 3 sets of single straight leg dead lifts with 10# dumbbell super set with side leg extensions for abductors 100 push ups 150 floor crunches 100 2 count...
