Day 77
MENS
BI’s & TRI’s
(See videos for demonstrations)2 min. warm-up – Jump rope at a light pace
Exercise 1
- 6 chin-ups followed by 6 jumping chin-ups (Jump up to the top position and hold for 3 seconds.
- 8 dips on a stability ball with a pulse at the bottom. Hold in upright position for 8 seconds and then do 8 more with a pulse at the bottom.
- Repeat these 3 times
Exercise 2
- Stand on one leg and do 8 dumbbell hammer curls with the other arm at a 90 degree angle with a pulse at the bottom. Switch feet and do 8 more reps on the other arm, with a pulse at the bottom, with the opposite arm at a 90 degree angle.
- Stand on one leg and do 8 tricep dumbbell kick backs with a pulse at the bottom. Switch feet and do 8 more with the other arm.
- Repeat these 3 times
Exercise 3
- 10 reps of sitting bicep curl machine using one arm at a time with a pulse at the bottom. Switch arms and do 10 more.
- Stand on one leg and do 10 behind the neck dumbbell tricep extensions with one arm with a pulse at the bottom. Switch feet and do 10 more reps with the other arm.
- Repeat these 3 times.
Finish with 8 min. of mountain climbers with hands on a bench
STRETCHStretch biceps and triceps after workout. Hold each stretch for 30 seconds
WOMENS
BI’s & TRI’s
(See videos for demonstrations)2 min. warm-up – High Knees
Exercise 1
- 4 chin-ups followed by 4 jumping chin-ups. (Using chair for assistance) (Jump up to the top position and hold for 3 seconds)
- 6 dips on a stability ball with a pulse at the bottom. Hold in upright position for 6 seconds and then do 6 more.
- Repeat these 3 times.
Exercise 2
- Stand on one leg and do 6 dumbbell hammer curls with the other arm at a 90 degree angle with a pulse at the bottom. Switch feet and do 6 more reps on the other arm, with the opposite arm at a 90 degree angle.
- Stand on one leg and do 8 tricep dumbbell kick backs with a pulse at the bottom. Switch feet and do 8 more with the other arm.
- Repeat these 3 times
Exercise 3
- 8 reps of sitting bicep dumbbell curls using one arm at a time with a pulse at the bottom. Switch arms and do 8 more.
- Stand on one leg and do 8 behind the neck dumbbell tricep extensions with one arm with a pulse at the bottom. Switch feet and do 8 more reps with the other arm.
Finish with 6 min. of mountain climbers with hands on a chair against a wall
- STRETCH - Stretch biceps and triceps after workout. Hold each stretch for 30 seconds.
