Day 178

AT GYM WORKOUTS (Men or Women)

CHEST & BACK

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

• 10 reps of dumbbell bench press with 3 pulses at the bottom of each rep with a twist in
• 10 reps wide grip pull-ups wth a 3 second pause at the top
• 10 reps dumbbell flies with 3 pulses at the bottom of each rep
• 10 reps bentover barbell rows while standing on bosu ball with a 3 second pause at the top
• Repeat all 4 of these exercises 3 times

60 Seconds of fast paced jump rope  (30 seconds on each leg) Exercise 2

• 10 reps of 1 arm incline dumbbell bench press while other arm is resting on your shoulder with 3 pulses at the bottom of each rep (10 reps each arm)
• 10 reps of cable rows with a 3 second pause at the top
• 10 reps of incline dumbbell flies with 3 pulses at the bottom of each rep
• 10 reps of barbell dead lifts
• Repeat all 4 of these exercises 3 times

60 Seconds of box jumps Exercise 3

• Push-ups on bosu ball with 1 foot in the air until failure (Switch feet each set)
• Lat pull-downs with a pulse at the bottom until failure
• Repeat these 3 times

60 Seconds of side to side jumps over a bench CORE - 20 reps weighted V-crunches on a bench, 15 reps of cable woodchoppers each side. Repeat these 2 exercises 3 times. STRETCH - Stretch Chest and Back after workout.  Hold each stretch for 30 seconds

AT HOME WORKOUTS (Men or Women)

CHEST & BACK

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

• 10 reps of dumbbell bench press with 3 pulses at the bottom of each rep with a twist in on a stability ball
• 10 reps wide grip pull-ups wth a 3 second pause at the top (Use chair for assistance)
• 10 reps dumbbell flies with 3 pulses at the bottom of each rep on a stability ball
• 10 reps bentover dumbbell rows while standing on 1 leg with a 3 second pause at the top (5 on each leg)
• Repeat all 4 of these exercises 3 times

60 seconds of fast paced jump rope (30 seconds on each legs) (or fake jump rope) Exercise 2

• 10 reps of 1 arm incline dumbbell bench press while other arm is resting on your shoulder with 3 pulses at the bottom of each rep on a stability ball (10 reps each arm)
• 10 reps of cable rows with a 3 second pause at the top using a band
• 10 reps of incline dumbbell flies with 3 pulses at the bottom of each rep on a stability ball
• 10 reps of dumbbell dead lifts
• Repeat all 4 of these exercises 3 times

60 seconds of stair jumps Exercise 3

• Push-ups on stairs with 1 foot in the air until failure (Switch feet each set)
• Lat pull-downs with a pulse at the bottom until failure using a band
• Repeat these 3 times.

60 seconds of wide side to side jumps / "skiers" CORE - 20 reps weighted V-crunches, 15 reps of dumbbell woodchoppers each side. Repeat these 2 exercises 3 times. STRETCH - Stretch Chest and Back after workout.  Hold each stretch for 30 seconds