Day 40

MENS

LEGS & SHOULDERS

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

• Wall sits against the wall.  Make sure legs are parallel to the ground.  Hold for 45 seconds.
• Stand on one leg and do 20 reps of military dumbbell press.  (10 on each leg)
•  Repeat these 3 times.

Use the elliptical machine at a fast pace with light resistance for 2 minutes Exercise 2

• 30 seconds of fixed position lunges on each leg.
• Stand on one leg and do 10 reps of side dumbbell raises. Stand on other leg and do 10 more
• Repeat these 3 times.

Use the elliptical machine at a fast pace with light resistance for 2 minutes Exercise 3

• Do 30 seconds of step ups with no weights at a fast pace.
• Hand Step-Ups with Plank. (Get in pushup position in front of a small chair or bench that is up against a wall.  Then for 30 seconds you will put one hand on the seat of the chair followed by the other hand.  Then put one hand down back on the ground followed by the other, while your body remains straight.)
•  Repeat these 3 times.

Core

• Plank for 30 seconds.  Side plank for 30 seconds.  Other side for 30 seconds.  Repeat each 3 times.
• Get on all 4’s and simultaneously extend left leg and right arm until parallel with ground.  Then bring in at the same time and try and touch knee to elbow and “crunch” your abs as you do that.  Do 20 reps and then switch and do 20 more.

WOMENS

LEGS & SHOULDERS

2 min. warm up - Jumping jacks Exercise 1 

• Wall sits against the wall.  Make sure legs are parallel to the ground.  Hold for 45 seconds.
• Stand on one leg and do 20 reps of military dumbbell press with light dumbbell.  (10 on each leg)
•  Repeat these 3 times.

Run up and down the stairs 3 times Exercise 2

• 30 seconds of fixed position lunges on each leg.
• Stand on one leg and do 10 reps of side dumbbell raises with light dumbbell. Stand on other leg and do 10 more
• Repeat these 3 times.

Run up and down the stairs 3 times Exercise 3

•  Do 30 seconds of step ups with no weights at a fast pace on the stairs.
•  Hand Step-Ups with Plank. (Get in pushup position in front of a small chair or bench that is up against a wall.  Then for 30 seconds you will put one hand on the seat of the chair followed by the other hand.  Then put one hand down back on the ground followed by the other, while your body remains straight.)  (Do on your knees if you need assistance.)
• Repeat these 3 times.

Core

• Plank for 30 seconds.  Side plank for 30 seconds.  Other side for 30 seconds.  Repeat each 3 times.
• Get on all 4’s and simultaneously extend left leg and right arm until parallel with ground.  Then bring in at the same time and try and touch knee to elbow and “crunch” your abs as you do that.  Do 20 reps and then switch and do 20 more.