|
1)
Utilize the 1-2-3-4 stretching routine.
DAY
1
|
Treadmill
|
10
minutes at a speed of 5.5
|
|
Swiss
Ball Reverse Hyper-Extensions
|
2*15
|
|
Seated
Medicine Ball Twisting Torso
|
2*15
(each side)
|
|
B/B
Walking Lunges
|
2*15
|
|
Front
Pulldowns
|
2*12
|
|
D/B
Incline Bench Press
|
1*12;
1*8; 1*6
|
| B/B
Curls |
2*12 |
| Skull
Crusher/Presses |
Complete
1 set of 15-15-5-5 on the decline bench, followed by the flat
bench and finally the incline bench |
| Standing
Olympic Plate Hand Squeeze |
1
set - 2 minutes |
Medicine Ball Side Throws + Plyoball Abdominal Drills
DAY 2
|
Treadmill
|
10
minutes at a speed of 5.5
|
|
Swiss
Ball Reverse Hyper-Extensions
|
2*15
|
|
Standing
B/B Twisting Torso
|
2*15
(each side)
|
|
D/B
Step-Ups
|
2*15
(each leg)
|
|
D/B
Lateral Raises
|
2*12
|
|
D/B
Bench Press
|
1*12;
1*8; 1*6
|
| D/B
Curls |
2*12 |
| B/B
Shrugs |
2*15 |
| Standing
Olympic Plate Hand Squeeze |
1
set - 2 minutes |
Medicine Ball Side Throws + Swiss Ball Abdominal Drills
|
