Lightweight
Demi Lovato
(click Here to listen)
Today we are going to work Back, shoulders and Chest. Let's do a little run first though, shall we? Here we go jump on your treadmill for a 30 minute run.
Warm up to base pace for 5-10 Minutes
Do the following for 1 minute each:
1).5 above base
2)base
3) 1.0 above base
4) base
5) 1.5 base
6) base
7) 2.0 above base
8) base
9) 2.0 above base
10) base
Do the following for 30 Seconds each:
1)base
2) .1 above base
3) .2 above base
4) .3 above base
5) .4 above base
6) .6 above base
7) .7 above base
8) .8 above base
9) .9 above base
10) 1.0 above base
Do the following for 30 seconds each:
1) 1.0 above base
2) 1.1 above base
3) 1.2 above base
4) 1.3 above base
5) 1.4 above base
Return to base for 2 minutes
Do the following for 15 seconds each:
1) 1.5 above base
2) 1.6 above base
3) 1.7 above base
4) 1.8 above base
5) 1.9 above base
6) 2.0 above base
Return to base for 1 minute
Cool Down 5-10 minutes
Great Job! Now let's head to the weight room and bring it!!
Circuit 1:
20 Barbell Rows
20 Lat pull downs
20 Standing cable flies
30 sec.-1 min. plank pose
Repeat
Circuit 2:
20 Dumbbell bench press
20 upper back dumbbell rows
20 Front raises
20 lateral raises
Repeat
Circuit 3:
20 push ups
20 cable diagonal raises (20 each arm)
20 standing cable pull overs
20 cable rows
Repeat
Circuit 4:
20 floor Y raises
20 barbell bench press
20 shoulder press
10 burpees
Repeat
Reference guide
 |
| Lat pull downs |
 |
| Standing cable flies |
 |
| Upper back dumbbell rows |
 |
| Front raises |
 |
| Lateral Raises |
 |
| Push Ups |
 |
| cable Diagonal Raises |
 |
| Standing cable pullovers |
 |
| cable Rows |
 |
| Dumbbell Bench Press |
 |
| Shoulder Press |
 |
| Barbbell Bench Press |
 |
| Floor Y Raise |
 |
| plank Pose |
No comments:
Post a Comment