Thursday- Upper Body
5 mins cardio
3×12-15 (Push ups **knee’s for beginners, toes for experienced, medicine ball for studs**/Seated Cable Row)
3×12-15 (Fly Machine/Reverse Fly Machine)
3×12-15 (Dumbbell Chest Press, Assisted Pull Up Machine)
1 Mile CHALLENGE:
Do the same event as two weeks ago. Now you have a time to beat and measure your improvement. Post your results of both weeks to let us know the improvement you have made!
Elliptical/Arc Trainer 20mins low intensity.
*Wipers- Lie on your back and place your hands as far to both sides of your body as possible for support. Bent knee’s for beginners/straight legs for experienced. Lift your legs so you have a 90 degree bend in the knees. Slowly lower your feet to the right and stop about 1 inch from the ground. Not lift them back up and over to the left side and then back to center. Continue. Each side counts as one rep.