Week 3 – Base Building – Thursday

Thursday Upper body

Warm up

5 minutes cardio

3 x 12 to 15 Reps. External Shoulder Rotations, Lateral Raises

External Rotation


3 x 12 to 15 Reps. Incline Dumbbell Chest Press/One Arm Dumbbell Bent Over Row

Incline DB Chest PressOne Arm Bent over Row

3 x 12 to 15 Reps. Lateral Raises/Stiff Arm Pull Downs

Lateral Raise (640x640)Stiff Arm Pull Downs

3 x 12 to 15 reps. Push ups/Seated Row

Extra Credit Challenge:

Perform as many straight leg sit ups as you can in two minutes. Lie on your back with legs straight out and in contact with the ground. Feet should be 2 feet apart from each other. Your hands will start in contact with the ground over your head. Forcefully throw your hands towards your feet and use the momentum while contracting your midsection and touch the ground with your hands between your knees. Return to the lying position and repeat.


20 minute low intensity

Cool Down:

5 minute walk

3 x 40 second swimmers / 20 second to 1 minute Side planks


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