Just to switch it up for the usual work on body part a week routine i have decided to revert back to an old program from my old trainer Danny from the YMCA. I think i will only do this program for about 3-4 weeks just to confuse my body.
Here is the workout if you want to do it along with me:
Do each exercise in a row then rest 30 seconds.
Triset number 1
-Fly's with your back on a stability ball and your feet on a bosu ball dome side down 3 sets and 20 reps
-Vertical jump (squatting and jumping up as high as you can, pick a spot on a wall and try to reach it, make it high but not unatainable) 3 sets and 10 reps
-Single arm tricep extension while kneeling on bosu ball. 3 sets and 15 reps
Triset number 2
-Single leg calf raises 3 sets and 20 reps
-Back lunge to pull back (Stop in lunge position and hold) 3 sets and 20 reps
-Single arm curl on bosu 3 sets and 20 reps
Triset number 3
-Single arm front raise with inward rotation at the top 3 sets and 15 reps
-Bridge with feet on medicine ball, plate on hips. Raise your hips up and return 3 sets and 25 reps
-Side plank with external shoulder rotation 3 sets and 15 reps
Triset number 4
-Side step and tap floor 3 sets and 25 reps
-Dumbell pullovers with one foot up 3 sets and 15 reps
-Box jumps 3 sets and 10 reps
If you don't know what something is i would recommend looking it up on the internet for a picture. It's hard to describe at times in words.
Let me know if you try this workout out and what you think!
Have a great weekend. Keep sweating:)
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