Day 140
AT GYM WORKOUTS (Men or Women)
BI's & TRI's
(See videos for demonstrations here: http://www.fit2fat2fit.com/exercise-videos/)
2 min. warm-up – Jump rope at a fast pace (1 minute on both feet, 30 seconds on left foot, 30 seconds on right)
Exercise 1
- 12 chin-ups with a 4 count on the way down, 1 count on the way up (Use assistance if needed)
- 10 dips with a 4 count on the way down, 1 count on the way up, hold in upright position for 15 seconds, 10 more dips with a 4 count on the way down, 1 count on the way up
- Repeat these 3 times
Exercise 2
- 12 reps close grip barbell curls with a 4 count on the way down, 1 count on the way up
- 12 reps barbell "skull crushers" on a bench with a 4 count on the way down, 1 count on the way up
- Repeat these 3 times.
Exercise 3
- 12 reps scooping dumbbell curls with a 4 count on the way down, 1 count on the way up
- 12 reps behind the neck dumbbell tricep extensions with a 4 count on the way down, 1 count on the way up
- Repeat these 3 times.
Finish with 8 min. of burpees using a bosu ball or a bench (Do these using intervals if needed until you reach the full 8 minutes)
STRETCH - Stretch biceps and triceps after workout. Hold each stretch for 30 seconds
AT HOME WORKOUTS (Men or Women)
BI's & TRI's
(See videos for demonstrations here: http://www.fit2fat2fit.com/exercise-videos/)
2 min. warm-up – High Knees
Exercise 1
- 12 chin-ups (Use feet on chair for assistance) with a 4 count on the way down, 1 count on the way up
- 10 dips with a 4 count on the way down, 1 count on the way up, hold in upright position for 10 seconds, 10 more dips with a 4 count on the way down, 1 count on the way up
- Repeat these 3 times.
Exercise 2
- 12 reps close grip dumbbell curls with a 4 count on the way down, 1 count on the way up
- 12 reps dumbbell "skull crushers" on a stability ball with a 4 count on the way down, 1 count on the way up
- Repeat these 3 times
Exercise 3
- 12 reps scooping dumbbell curls with a 4 count on the way down, 1 count on the way up
- 12 reps behind the neck dumbbell tricep extensions with a 4 count on the way down, 1 count on the way up
- Repeat these 3 times.
Finish with 8 min. of burpees using a stair (Do these using intervals if needed until you reach the full 8 minutes)
CARDIO - Finish with 10 minutes of HIIT (High Intensity Interval Training) cardio. Sprint up the stairs, followed by a slow jog down. Repeat for 10 minutes.
STRETCH - Stretch biceps and triceps after workout. Hold each stretch for 30 seconds.
