Day 38

MENS

Chest and Back

2 min. warm-up – Jump rope at a light pace Exercise 1 

• 15 pushups. Rest 30 seconds. 20 pushups. Rest 30 seconds. 25 pushups. (Get on knees, if you need to, to finish)
• 9 pull-ups. Rest 30 seconds. 8 pull-ups.  Rest 30 seconds. 7 pull-ups. (Use assisted pull up machine or chair for assistance)

Bike at a fast pace for 2 minutes straight with light resistance. Exercise 2

•  25 pushups with feet elevated on a bench or stability ball. Rest 30 seconds. 20 pushups. Rest 30 seconds. 15 pushups. (Put legs on a stability ball if needed to assist)
• 7 pull-ups. Rest 30 seconds. 8 pull-ups. Rest 30 seconds. 9 pull-ups. (Use assisted pull up machine or chair for assistance)

Bike at a fast pace for 2 minutes straight with light resistance. Exercise 3

• 15 dumbbell flies on stability ball or bench.  Rest 30 seconds.  20 dumbbell flies.  Rest 30 seconds.  25 dumbbell flies
•   20 bent over dumbbell rows (2 hands at a time) while standing on one foot. Rest 30 seconds. 15 reps. Rest 30 seconds. 10 reps

Core

• Plank for 30 seconds.  Side plank for 30 seconds.  Other side for 30 seconds.  Repeat each 3 times.

WOMENS

Chest and Back

2 min. warm-up – High Knees Exercise 1 

• 10 pushups. Rest 30 seconds. 12 pushups. Rest 30 seconds. 15 pushups. (Get on knees or put legs on stability ball for assistance )
• 9 pull-ups. Rest 30 seconds. 8 pull-ups.  Rest 30 seconds. 7 pull-ups. (Use chair for assistance)

Jumping jacks for 2 minutes straight. Exercise 2

• 15 pushups with feet elevated on a bench or stability ball. Rest 30 seconds. 12 pushups. Rest 30 seconds. 10 pushups. (Get on knees or put legs on stability ball for assistance )
• 7 pull-ups. Rest 30 seconds. 8 pull-ups. Rest 30 seconds. 9 pull-ups. (Use chair for assistance)

Jumping jacks for 2 minutes straight. Exercise 3

• 15 dumbbell flies on stability ball.  Rest 30 seconds.  20 dumbbell flies.  Rest 30 seconds.  25 dumbbell flies
•  20 bent over dumbbell rows (2 hands at a time) while standing on one foot. Rest 30 seconds. 15 reps. Rest 30 seconds. 10 reps

Core

• Plank for 30 seconds.  Side plank for 30 seconds.  Other side for 30 seconds.  Repeat each 3 times.