WORKOUT OF THE WEEK- Push 'n Pull Exercise

Here is your UPPER body workout of the week: Push/Pull
*The weight you USE should be pretty difficult, last 2-3 reps should be difficult!*

Set #1

• Wide Grip Pull Ups: 4 sets of 10 reps
• Standard Push Ups: 4 sets of 15 reps
• Spidermans (on forearms): 4 sets of 20 (remember knees OUT like at OBGYN)

Set #2

• Chin Ups: 4 sets of 10 reps
• DB Military Press: 4 sets of 10 reps
• 20 side bends PER side (lay on side, feet on top of e/o, one arm on forearm other behind head- hips go up and down)

Set #3

• Lat Pull Down: 4 sets of 10 reps
• Incline Bench Press: 4 sets of 10 reps
• 40 (20 per leg) standing planks with a leg kick

Set #4

• Reverse Grip Tricep Pull Downs: 3 sets of 8 reps
• Diamond Push Ups: 3 sets of 15 reps
• MB Oblique Twists: 3 sets of 20

Set #5

• Low Row: 4 sets of 8 reps
• DB Arnold Presses: 4 sets of 10
• 20 Forearm to Standing planks

CARDIO
Stair Monster!!!!
Program: Manual
2 mins low (level 6-8)
1 min on low level- kick backs
1 min HIGH (level 16-20)
(repeat 5 times for 20 mins)

Elliptical (you all know how I feel about this, be HONEST with yourself when doing it)
Program: Manual
2 mins on level 15-18
1 min DROP in squat, stay low!
1 min STAND HARD!!! HIGH HEART RATE do NOT cheat yourself!!
(repeat 5 times for 20 mins)

~Jessica~