Day 31
MENS
2 min. warm-up – Jump rope at a light pace
Exercise 1 – Rest 30 seconds after each exercise (i.e. do 15 pushups, rest 30 seconds, do 20 pushups, rest 30 seconds, etc.)
- 15 pushups (Get on knees, if you need to, to finish)
- 20 pushups (Get on knees, if you need to, to finish)
- 25 pushups (Get on knees, if you need to, to finish)
- 9 pull-ups (Use assisted pull up machine or chair for assistance)
- 8 pull-ups (Use assisted pull up machine or chair for assistance)
- 7 pull-ups (Use assisted pull up machine or chair for assistance)
Bike at a fast pace for 2 minutes straight with light resistance.
Exercise 2 - Rest 30 seconds after each exercise (i.e. do 25 pushups, rest 30 seconds, do 20 pushups, rest 30 seconds, etc.)
- 25 pushups (Put legs on a stability ball if needed to assistant)
- 20 pushups (Put legs on a stability ball if needed to assistant)
- 15 pushups (Put legs on a stability ball if needed to assistant)
- 7 pull-ups (Use assisted pull up machine or chair for assistance)
- 8 pull-ups (Use assisted pull up machine or chair for assistance)
- 9 pull-ups (Use assisted pull up machine or chair for assistance)
Bike at a fast pace for 2 minutes straight with light resistance.
Exercise 3 - Rest 30 seconds after each exercise (i.e. do 15 dumbell flies, rest 30 seconds, do 25 dumbell flies, rest 30 seconds, etc.)
- 15 dumbbell flies on stability ball or bench
- 20 dumbbell flies on stability ball or bench
- 25 dumbbell flies on stability ball or bench
- 20 bent over dumbbell rows (2 hands at a time) while standing on one foot
- 15 reps of bent over dumbbell rows (2 hands at a time) while standing on one foot
- 10 reps of bent over dumbbell rows (2 hands at a time) while standing on one foot
CORE - Repeat each 3 times
- Plank For 30 Seconds
- Side plank 30 seconds
- Other side 30 seconds
WOMENS
2 min. warm-up – High Knees
Exercise 1 - Rest 30 seconds after each exercise (i.e. do 10 pushups, rest 30 seconds, do 12 pushups, rest 30 seconds, etc.)
- 10 pushups (Get on knees, if you need to, to finish)
- 12 pushups (Get on knees, if you need to, to finish)
- 15 pushups (Get on knees, if you need to, to finish)
- 9 pull-ups (Use assisted pull up machine or chair for assistance)
- 8 pull-ups (Use assisted pull up machine or chair for assistance)
- 7 pull-ups (Use assisted pull up machine or chair for assistance)
Jumping Jacks for 2 minutes straight with light resistance.
Exercise 2 - Rest 30 seconds after each exercise (i.e. do 15 pushups, rest 30 seconds, do 12 pushups, rest 30 seconds, etc.)
with feet elevated on a bench or stability ball
- 15 pushups (Put legs on a stability ball if needed to assistant)
- 12 pushups (Put legs on a stability ball if needed to assistant)
- 10 pushups (Put legs on a stability ball if needed to assistant)
- 7 pull-ups (Use assisted pull up machine or chair for assistance)
- 8 pull-ups (Use assisted pull up machine or chair for assistance)
- 9 pull-ups (Use assisted pull up machine or chair for assistance)
Jumping Jacks for 2 minutes straight with light resistance.
Exercise 3 - Rest 30 seconds after each exercise (i.e. do 15 flies, rest 30 seconds, do 20 flies, rest 30 seconds, etc.)
- 15 dumbbell flies on stability ball or bench
- 20 dumbbell flies on stability ball or bench
- 25 dumbbell flies on stability ball or bench
- 20 bent over dumbbell rows (2 hands at a time) while standing on one foot
- 15 reps of bent over dumbbell rows (2 hands at a time) while standing on one foot
- 10 reps of bent over dumbbell rows (2 hands at a time) while standing on one foot
CORE - Repeat each 3 times
- Plank For 30 Seconds
- Side plank 30 seconds
- Other side 30 seconds
