Day 54
MENS
LEGS & SHOULDERS
(See videos for demonstrations)
2 min. warm-up – Jump rope at a light pace
Exercise 1
- 20 Squats with a stability ball between your back and a wall. 3 count on the way down and 1 count on the way up. With light dumbbells.
- Stand on one leg and do 15 reps of military dumbbell press with 3 count on the way down and 1 count on the way up. (8 on one leg, 7 on the other)
- Repeat these 3 times
Use the stair stepper machine at a fast pace with light resistance for 2 minutes
Exercise 2
- 15 lunges each leg with 3 count on the way down and 1 count on the way up. With light dumbbells.
- Stand on one leg and do 20 reps of side dumbbell raises with a 3 count on the way down and 1 count on the way up. (10 on each leg)
- Repeat these 3 times
Use the stair stepper machine at a fast pace with light resistance for 2 minutes
Exercise 3
- Do 30 seconds of step ups with light dumbbells 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 with toe raise. Side plank for 30 seconds with wiggle. Other side for 30 seconds with wiggle. 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.
Stretch
- Stretch legs and shoulder after workout. Hold each stretch for 30 seconds.
WOMENS
LEGS & SHOULDERS
(See videos for demonstrations)
2 min. warm-up – Jump rope at a light pace
Exercise 1
- 12 Squats with a stability ball between your back and a wall. 3 count on the way down and 1 count on the way up. With light dumbbells.
- Stand on one leg and do 10 reps of military dumbbell press with 3 count on the way down and 1 count on the way up. (5 on each leg)
- Repeat these 3 times
2 min. High Knees
Exercise 2
- 12 lunges each leg with 3 count on the way down and 1 count on the way up. With light dumbbells.
- Stand on one leg and do 16 reps of side dumbbell raises with a 3 count on the way down and 1 count on the way up. (8 on each leg)
- Repeat these 3 times
2 min. High Knees
Exercise 3
- Do 30 seconds of step ups with light dumbbells 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 with toe raise. Side plank for 30 seconds with wiggle. Other side for 30 seconds with wiggle. 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.
Stretch
- Stretch legs and shoulder after workout. Hold each stretch for 30 seconds.
