Warm up: run lap .62 miles (or 5 min stairs if weather is bad outside)
Workout:
30 min (grinder pt):
20 bent over row (10 each side)
20 seated bi curls on ball
30 box jumps
15 chest fly on ball
20 lawnmowers (10 each side)
10 split jumps (right leg, left leg, squat-3 count)
20 side bends (10 each side)
10 dumbbell or kettle bell swings
20 front dumbbell raise
20 flutter kicks (2 count-20 each leg)
Nutrition Tip/Weekly Sticky to post on fridge:
Don't eat after 830pm!
Quote/Verse of the day:
"Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it". -Lou Holtz
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