Day 180

AT GYM WORKOUTS (Men or Women)

LEGS & SHOULDERS

(See videos for demonstrations)

2 min. warm-up – 1 min. Jump rope at a medium pace, 1 min. Jog on treadmill at a medium pace

Exercise 1 

  • 10 reps of barbell squats with 3 pulses at the bottom of each rep
  • 10 reps of 1 arm dumbbell military press on bosu ball with 3 pulses at the bottom of each rep. (10 reps each arm)
  • 10 reps leg extension with 1 leg with 3 pulses at the top of each rep (10 reps each leg)
  • 10 reps of side dumbbell raises on bosu ball with 3 pulses at the top of each rep
  •  Repeat all 4 of these exercises 3 times

60 seconds on elliptical cardio machine

Exercise 2

  • 10 reps of barbell lunges with back leg on a bench with a 3 second pause at the bottom of each rep (10 reps each leg)
  • 10 reps of rear delt dumbbell raises with a 3 second pause at the top of each rep
  • 10 reps of leg curls with1 leg with a 3 second pause at the bottom of each rep (10 reps each leg)
  • 10 reps of 1 arm front cable raises with a 3 second pause at the top of each rep (10 reps each arm)
  •  Repeat all 4 of these exercises 3 times

60 seconds on bike

Exercise 3

  • Jumping lunges until faiure (alternating legs with each rep)
  • Dumbbell upright rows until failure
  • Repeat these 3 times.

60 seconds of side to side jumps over a bench

CORE - 15 reps hanging leg raises, 15 reps of hanging oblique crunches (15 reps each side ), 15 reps kneeling cable crunches. Repeat these 3 times

STRETCH - Stretch legs and shoulders after workout.  Hold each stretch for 30 seconds.

AT HOME WORKOUTS (Men or Women)

LEGS & SHOULDERS

(See videos for demonstrations)

2 min. warm-up – 1 min. Jump rope (or fake jump rope), 1 min. high knees

Exercise 1

  • 10 reps of dumbbell squats with 3 pulses at the bottom of each rep
  • 10 reps of 1 arm dumbbell military press on 1 leg with 3 pulses at the bottom of each rep. (10 reps each arm)
  • 30 seconds of 1 leg wall sits (30 seconds each leg)
  • 10 reps of side dumbbell raises with 3 pulses at the top of each rep on 1 leg (5 reps each leg)
  • Repeat all 4 of these exercises 3 times

60 seconds jog in place

Exercise 2

  • 10 reps of dumbbell lunges with back leg on a stair with a 3 second pause at the bottom of each rep (10 reps each leg)
  • 10 reps of rear delt dumbbell raises with a 3 second pause at the top of each rep
  • 10 reps of leg curls using a stability ball with 1 leg with a 3 second pause at the bottom of each rep (10 reps each leg)
  • 10 reps of 1 arm front dumbbell rows with a 3 second pause at the top of each rep (10 reps each arm)
  • Repeat all 4 of these exercises 3 times

60 seconds jog in place

Exercise 3

  • Jumping lunges until faiure
  •  Dumbbelll upright row until failure
  • Repeat these 3 times.

60 seconds of wide side to side jumps

CORE - 15 reps reverse crunches using stability ball, 15 reps of side knee to elbow oblique crunches (15 reps each side ). Repeat these 3 times

STRETCH - Stretch legs after workout.  Hold each stretch for 30 seconds.

Enter the terms you wish to search for.