XMAS Day 20!! The workout on tap is Upper body/ABS/Intervals/extra cardio
|
Exercise
|
|
||||
|
|
Upper body Day
|
||||
|
10 min
|
Warm up
|
||||
|
Pre-
|
Push ups
|
||||
|
Exhaust
|
2x15reps or failure
|
||||
|
abs
|
between sets of Push ups
|
||||
|
#1
|
Rows
|
||||
|
|
3×10(buffing); 3×6 (boosting)
|
||||
|
abs
|
between sets of Rows
|
||||
|
#2
|
Flys on ball
|
||||
|
|
3×10(buffing); 3×6 (boosting)
|
||||
|
abs
|
between sets of Flys
|
||||
|
#3
|
Pull ups- inverted
|
||||
|
|
3×10(buffing); 3×6 (boosting)
|
||||
|
abs
|
between sets of Pull ups
|
||||
|
#4
|
Bench/Chest Press
|
||||
|
|
3×10(buffing); 3×6 (boosting)
|
||||
|
|
**extra abs- leg raises**
|
Here’s a detailed example of how I attacked this same workout in the past:
Warm up- raced on the bike for 5:30 mins
~Push ups 15x2sets
~Seated rows
80×15
90x8x2
100×8
knee ups between sets- 2 sets of 20 (10 front; 5 ea side)
~Assisted pull ups
30×10
20×8
20×8
roman chair knee ups- 20repsx2sets
~Incline flys
35’sx7x3sets
ab machine between 2 sets until boredom
~Bench Press
45×15 warm uo
95×10
105x8x2sets
Crunches and leg raises between sets
~Intervals on the treadmill- 8 hard mins total
~18 extra mins on the r-bike at the end I was good and sweaty!…I should sleep good tonight!!
Hope you have a Super DAY 20!!
Michelle