1.Cardio Burn out
10 minutes | 1 set
On the Air Dyne or Rower. Go all out for 20 seconds and rest for 10 seconds. Repeat for Ten Minutes. 20 on 10 off
2a. Body Saw
12 Reps | 5 Sets
Try to straighten your arms as much as you can when going backwards. Do not sag your hips
2b. Overhead Tricep Extension
10-12 Reps | 5 sets
Keep your bicep tight to your head by locking out your shoulder
3a. Incline Bench Leg Raises
12 reps | 5 Sets
grab back of bench, keep legs straight and hip up at the top
3b. Single arm Tricep Kickbacks
10-12 Reps| 5 sets
Stay in a deep lunge with your forearm on your thigh. Jack your elbow up and kickback the weight
4a. L Crunches
12 reps | 5 sets
make sure bottom leg is off the ground
4b. Kneeling Single arm Landmine Press
10-12 reps | 5 sets
In a kneeling lunge squeeze your abs while pressing up