WARM-UP WALKING Walk for 10 minutes BICEPS - DB CURLS Starting Position: - Stand with your feet shoulder width apart and your knees slightly bent.
Allow your arms to hang by your sides with a dumbbell in each hand palms turned up.
Movement: - Exhale while curling the weight up towards your shoulders, bending only your elbows.
Inhale while lowering the weight to the starting position.
Repeat with as required.
Set 1 15 at 0 Set 2 15 at 0 Set 3 15 at 0 Set 4 15 at 0 BICEPS - EXERCISE BAND ALT HAMMER CURLS Starting Position: Stand with your feet shoulder width apart on the middle of the band.
Grip the handles with your arms fully extended down and thumbs turned up.
Movement: Exhale as you alternately curl your thumbs up towards your shoulders.
Inhale as you alternately return the handles back down to the starting position.
Repeat as required.
Set 1 15 at 0 Set 2 15 at 0 Set 3 15 at 0 Set 4 15 at 0 TRICEPS - ONE ARM DB KICKBACK Starting Position: - Stand with your feet close together and knees bent and grasp a dumbbell in your right hand while keeping your upper arm and elbow in line with and against your upper body and your forearm hanging straight down.
Place your left hand across your abdomen for support.
Movement: -Exhale while you keep your right arm in place and extend your forearm to the rear until it is straight.
Continue this movement as far as possible after the arm is fully extended and until the dumbbell is slightly above your back.
Inhale as you slowly return the dumbbell to the starting position.
Repeat with other side as required.
Set 1 15 at 0 Set 2 15 at 0 Set 3 15 at 0 Set 4 15 at 0 TRICEPS - EXERCISE BAND OVERHEAD EXTN.
Starting Position: Secure the band above shoulder level and stand with your back to it.
Grip the handles behind your head with your palms turned up and elbows by your ears.
Take a large step forward and bend forward at your waist, keeping your back straight.
Movement: Exhale as you press the handles forward, extending your arms until they have just a slight bend in them.
Inhale as you slowly return the handles back to the starting position.
Repeat as required.
Set 1 15 at 0 Set 2 15 at 0 Set 3 15 at 0 Set 4 15 at 0 ABS - REVERSE BALL CRUNCHES Starting Position: Lie with your upper body on a large exercise ball, and your feet planted firmly on the floor.
Reach your arms directly behind your head and hold onto the end of a flat bench.
Movement: Exhale as you raise your feet up off of the ground and in towards your chest.
Inhale as you slowly return your legs back down until your feet almost touch the ground.
Remember to squeeze your abs, and repeat as required.
Set 1 15 at 0 Set 2 15 at 0 Set 3 15 at 0 Set 4 15 at 0 ABS - SIDE CRUNCHES Starting Position: - Lie on your back with your knees bent together, and your waist twisted so that your legs lie on top of each other to one side of your body.
Make sure your shoulder blades are evenly flat against the floor.
Movement: - Exhale as you bring your upper body off the ground by contracting your oblique.
Repeat the required repetitions.
Switch your legs to the other side of your body to work the opposite side.
Set 1 15 at 0 Set 2 15 at 0 Set 3 15 at 0 Set 4 15 at 0 ABS - TOE TOUCH Starting Position: Lie on your back and raise your legs straight up in the air.
Movement: Exhale as you curl your upper body towards your legs while reaching for your feet with straightened arms.
Inhale as you slowly lower your upper body back down.
Remember to squeeze your abs, and repeat as required.
Set 1 15 at 0 Set 2 15 at 0 Set 3 15 at 0 Set 4 15 at 0 ABS - STANDING OBLIQUE STRETCH Starting Position: Stand with feet shoulder width apart and a slight bend in your knees.
Movement: Raise your right hand up and over your head and lean your entire upper body down to that side.
Hold this position for thirty seconds.
TRICEPS - REACH AND PULL STRETCH I Starting Position: Stand with your feet shoulder width apart and a slight bend in your knees.
Movement: Extend your right arm straight up above your head and allow your left arm to hang by your side.
Exhale as you press you right arm up as far as you can while pressing your left arm down as far as you can.
Hold this position for thirty seconds.
CARDIOVASCULAR - CARDIO - JOGGING Jog for 20 minutes
Allow your arms to hang by your sides with a dumbbell in each hand palms turned up.
Movement: - Exhale while curling the weight up towards your shoulders, bending only your elbows.
Inhale while lowering the weight to the starting position.
Repeat with as required.
Set 1 15 at 0 Set 2 15 at 0 Set 3 15 at 0 Set 4 15 at 0 BICEPS - EXERCISE BAND ALT HAMMER CURLS Starting Position: Stand with your feet shoulder width apart on the middle of the band.
Grip the handles with your arms fully extended down and thumbs turned up.
Movement: Exhale as you alternately curl your thumbs up towards your shoulders.
Inhale as you alternately return the handles back down to the starting position.
Repeat as required.
Set 1 15 at 0 Set 2 15 at 0 Set 3 15 at 0 Set 4 15 at 0 TRICEPS - ONE ARM DB KICKBACK Starting Position: - Stand with your feet close together and knees bent and grasp a dumbbell in your right hand while keeping your upper arm and elbow in line with and against your upper body and your forearm hanging straight down.
Place your left hand across your abdomen for support.
Movement: -Exhale while you keep your right arm in place and extend your forearm to the rear until it is straight.
Continue this movement as far as possible after the arm is fully extended and until the dumbbell is slightly above your back.
Inhale as you slowly return the dumbbell to the starting position.
Repeat with other side as required.
Set 1 15 at 0 Set 2 15 at 0 Set 3 15 at 0 Set 4 15 at 0 TRICEPS - EXERCISE BAND OVERHEAD EXTN.
Starting Position: Secure the band above shoulder level and stand with your back to it.
Grip the handles behind your head with your palms turned up and elbows by your ears.
Take a large step forward and bend forward at your waist, keeping your back straight.
Movement: Exhale as you press the handles forward, extending your arms until they have just a slight bend in them.
Inhale as you slowly return the handles back to the starting position.
Repeat as required.
Set 1 15 at 0 Set 2 15 at 0 Set 3 15 at 0 Set 4 15 at 0 ABS - REVERSE BALL CRUNCHES Starting Position: Lie with your upper body on a large exercise ball, and your feet planted firmly on the floor.
Reach your arms directly behind your head and hold onto the end of a flat bench.
Movement: Exhale as you raise your feet up off of the ground and in towards your chest.
Inhale as you slowly return your legs back down until your feet almost touch the ground.
Remember to squeeze your abs, and repeat as required.
Set 1 15 at 0 Set 2 15 at 0 Set 3 15 at 0 Set 4 15 at 0 ABS - SIDE CRUNCHES Starting Position: - Lie on your back with your knees bent together, and your waist twisted so that your legs lie on top of each other to one side of your body.
Make sure your shoulder blades are evenly flat against the floor.
Movement: - Exhale as you bring your upper body off the ground by contracting your oblique.
Repeat the required repetitions.
Switch your legs to the other side of your body to work the opposite side.
Set 1 15 at 0 Set 2 15 at 0 Set 3 15 at 0 Set 4 15 at 0 ABS - TOE TOUCH Starting Position: Lie on your back and raise your legs straight up in the air.
Movement: Exhale as you curl your upper body towards your legs while reaching for your feet with straightened arms.
Inhale as you slowly lower your upper body back down.
Remember to squeeze your abs, and repeat as required.
Set 1 15 at 0 Set 2 15 at 0 Set 3 15 at 0 Set 4 15 at 0 ABS - STANDING OBLIQUE STRETCH Starting Position: Stand with feet shoulder width apart and a slight bend in your knees.
Movement: Raise your right hand up and over your head and lean your entire upper body down to that side.
Hold this position for thirty seconds.
TRICEPS - REACH AND PULL STRETCH I Starting Position: Stand with your feet shoulder width apart and a slight bend in your knees.
Movement: Extend your right arm straight up above your head and allow your left arm to hang by your side.
Exhale as you press you right arm up as far as you can while pressing your left arm down as far as you can.
Hold this position for thirty seconds.
CARDIOVASCULAR - CARDIO - JOGGING Jog for 20 minutes
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