Warm-up: Spin Bike
Stand up during minutes: 2,4,6, and 8-14
| Minute | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 |
| # of turns | 0 | +1 | -1 | +2 | -2 | +3 | -3 | +1 | +1 | +1 | +1 | -1 | -1 | -1 | 0 |
| Exercise | Resistance/Setting | Sets x Reps | Comments |
| Superset: One-arm DB Deadlift
Squat jumps | Choose a weight that is difficult for you to lift | 4 x 24 (12 each arm, alternating) | Stick out your butt to keep your back straight!!! |
| Body weight | 4 x 15 | Squat to the ground, then jump up as high as you can | |
| Giant Set: Walking Lunges Side Step-Ups
Jumping Jacks | 7.5-12.5 lbs DB (each hand) | 4 x 20-24 (10-12 each side) | 1 set forward, 1 set backward, repeat |
| Body weight | 4 x 10-12 (each side) | One side at a time | |
| Body weight | 4 x 50 |
|
Cool down: Stretchy-stretchy your quads, back, hamstrings, and glutes.
stretchy stretchy...haha.
ReplyDeletep.s. it's anna. not benny.