28 days of Christmas: Day 20

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

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