Sunday sweatiness!! Foam roller - 8 mins Plank 1 min Side planks 30 sec each side Shoulder activation x 15 Butt work!! ...Heels to the ceiling!! 15 donkey kicks 15 straight leg raises 15 side kicks 15 fire hydrants (or as Rocco calls them dog pees) Tabata Round 1 (the following x2) Jumping jacks High kicks Jump rope Oblique jump twists Round 2 - dumbbells Swiss ball chest press Straight arm forward raises Hammers with shoulder press Squats with shoulder press Kettle bell swings Bicep curl L (Swiss ball abs engaged) Bicep curl R (Swiss ball abs engaged) Shoulder Flys Round 3 As Round 1 Round 4 As Round 2 Round 5 Kettle bell straight leg deadlift Kettle bell straight leg deadlift Kettle bell figure 8 squats L-R Kettle bell figure 8 squats R-L Dumbbell flys (palms facing forward) Hammer curls Kettle bell swing Oblique jump twists Abs 20 crunches (knees bent) 20 full leg raises (hands under ass for support) 20 oblique crunches L (on Swiss ball) 20 oblique crunches R (on Swiss ball) DONE!!!
Posted on: Sun, 21 Jul 2013 11:26:09 +0000