3 minute warm up
pull up (or modified pull up): 10-15 reps
back extensions on ball or machine: 30 reps
cardio: 1 minute
REPEAT 2-3 more times
DB chest press: 15 reps
plank: hold 1 min.
cardio: 1 min.
REPEAT 2-3 more times
concentration bicep curl: 15 reps
incline reverse curl: 20-30 reps (lay on an decline bench with head higher than legs, holding onto the bench near your head lift hips off bench pressing feet to the ceiling)
http://www.menshealthsa.co.za/images/article_images/0-255/a20/49_44_orig.gifcardio: 1 min.
REPEAT 2-3 more times
bench dips: 20 reps
pendulum: 10 each side (on your back with feet in air and legs straight, drop both feet to one side without lifting back off ground; return to top and drop to other side)
cardio: 1 min.
REPEAT 2-3 more times
33 comments:
Modified pull ups for me! I'm going to try this tonight. I have been neglecting my arms a little lately. This will be perfect.
Leisa this looks really fun! I also did the plyo legs workout you sent me last night and I am sore! it was great-thanks
Any time!
I completed this workout last night. It took me a little longer than I expected, but I really liked doing two exercises and then cardio. The variation was nice. I am really sore in my back, upper back and chest. So I consider it a success!
I think this will be my workout tomorrow. Thanks for saving me some work! I'm feeling SO out of ideas. How is the training going?
if i were working out right now, this would be great. but i'm too tired...until next trimester i'm not even gonna beat myself up for going to be instead of the gym. thanks for posting though---you keep me inspired!!
์NICE WORKOUT AT HOME
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