Day 159

AT GYM WORKOUTS (Men or Women)

LEGS & SHOULDERS

(See videos for demonstrations) 2 min. warm-up – 1 min. Jump rope at a medium pace, 1 min. Jog on treadmill at a medium pace Exercise 1 

• 12 reps of barbell squats
• 12 reps of 1 arm dumbbell military press on bosu ball. (12 reps each arm)
• 12 reps leg extension with 1 leg (12 reps each leg)
• 12 reps of side dumbbell raises on bosu ball
•  Repeat all 4 of these exercises 3 times

60 seconds on elliptical cardio machine Exercise 2

• 12 reps of barbell lunges with back leg on a bench (12 reps each leg)
• 12 reps of rear delt dumbbell raises
• 12 reps of straight leg deadlifts
• 12 reps of 1 arm front cable rows (12 reps each arm)
•  Repeat all 4 of these exercises 3 times

60 seconds on bike Exercise 3

• Jumping squats until failure
• Barbell upright row until failure
• Repeat these 3 times.

60 seconds of side to side jumps over a bench CORE - 15 reps hanging leg raises, 15 reps of decline oblique crunches with medicine ball ( 15 reps each side ) STRETCH - Stretch legs and shoulders after workout.  Hold each stretch for 30 seconds.

AT HOME WORKOUTS (Men or Women)

LEGS & SHOULDERS

(See videos for demonstrations) 2 min. warm-up – 1 min. Jump rope (or fake jump rope), 1 min. high knees Exercise 1

• 12 reps of dumbbell squats
• 12 reps of 1 arm dumbbell military press on 1 leg. (12 reps each arm)
• 20 seconds wall sits on 1 leg (20 seconds each leg)
• 12 reps of side dumbbell raises on 1 leg
• Repeat all 4 of these exercises 3 times

60 seconds jog in place Exercise 2

• 12 reps of dumbbelll lunges with back leg on a chair or stair (12 reps each leg)
• 12 reps of rear delt dumbbell raises
• 12 reps of straight leg deadlifts
• 12 reps of 1 arm front dumbbell rows (12 reps each arm)
• Repeat all 4 of these exercises 3 times

60 seconds jog in place Exercise 3

• Jumping squats until failure
•  Dumbbelll upright row until failure
• Repeat these 3 times.

60 seconds of wide side to side jumps CORE - 15 reps leg raises while on back with dumbbells in fixed position, 15 reps of oblique crunches with dumbbell on stability ball( 15 reps each side ) STRETCH - Stretch legs and shoulders after workout.  Hold each stretch for 30 seconds.