Workout of the Day: Chest, Back, Intervals

Workout of the day!

Today is chest, back, and interval cardio!

Warm up- 2 minutes of easy pace bike riding on a sit up bike

 

Intervals- sit for 1 minute, stand for 1 minute (high level resistance) for 10 mins total

 

Weights- 12 reps, repeat circuit twice

Dumbbell bench press

Lat Pull down

Dumbbell pec fly

Hoist low trap row

 

Treadmill- 5 mins at incline of 15% easy jog

 

Abs-

Bicycles 30 to each side

Indian Crunches 30 total

Double Leg hip lifts 20 total

 

Weights- 12 reps, repeat circuit twice

TRX chest press

TRX low trap row

Push up on Swiss Ball

Swiss Ball I’s, Y’s, T’s

 

Bike- 5 mins at level 15

 

Abs-

Swiss Ball crunches 50 total

Windmills 20 total

 

Weights- 12 reps, repeat circuit twice

Push ups on ground (narrow, wide, regular)

Superman low back extensions

Theraband pec fly

Theraband W’s

 

Intervals- treadmill- 1 min run, 1 min walk for 10 mins