Week 10 – Circuts – Thursday

Thursday Upper body

Warm up

5 min. cardio

3×12-15 (External Shoulder Rotations, Internal Shoulder Rotations)

Weights

3 x 12-15 (Dumbbell Incline Chest Press/Seated Row)

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3 x 12-15 (Assisted Pull Ups/Assisted Dips)

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Circuit 2 Rounds

1 minute Jump Rope (substitute Jumping Jacks)

20 Push ups (knee’s for beginners)

20 Arm Haulers

15 Bench Dips

Cardio

15 minute jog- Low intensity

Cool Down:

5 min. walk

3 x 20 (Leg Levers/Supermans)

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Stretch!

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