Upper Body- Push/Pull combo + Cardio

Here is an awesome 45 min and DONE workout! Use a set of dumbbells where when you get to your 15th rep, your done-zo! You can either chose between 1 min of stairs for your cardio OR 20 kettlebell swings! You will feel FABULOUS when done!

Cardio	Strength Train
1 min of stairs OR 20 kettlebell swings	Push Muscle- 15 Shoulder Presses
1 min of stairs OR 20 kettlebell swings	15 Shoulder Presses
1 min of stairs OR 20 kettlebell swings	15 Shoulder Presses
1 min of stairs OR 20 kettlebell swings	Pull Muscle- 15 Back Rows
1 min of stairs OR 20 kettlebell swings	15 Back Rows
1 min of stairs OR 20 kettlebell swings	15 Back Rows
1 min of stairs OR 20 kettlebell swings	Push Muscle- 15 Push Ups
1 min of stairs OR 20 kettlebell swings	15 Push Ups
1 min of stairs OR 20 kettlebell swings	15 Push Ups
1 min of stairs OR 20 kettlebell swings	Pull Muscle- 15 Bicep Curls
1 min of stairs OR 20 kettlebell swings	15 Bicep Curls
1 min of stairs OR 20 kettlebell swings	15 Bicep Curls
1 min of stairs OR 20 kettlebell swings	Push Muscle- 15 Tricep Kick Backs
1 min of stairs OR 20 kettlebell swings	15 Tricep Kick Backs
1 min of stairs OR 20 kettlebell swings	15 Tricep Kick Backs
1 min of stairs OR 20 kettlebell swings	Pull Muscle- 15 Hammer Curls
1 min of stairs OR 20 kettlebell swings	15 Hammer Curls
1 min of stairs OR 20 kettlebell swings	15 Hammer Curls

ENJOY!

Jessica

Shoulders 'N Biceps With a Little CORE!!

Lift #1

*This is a Pyramid Lift; start light GO heavy (more reps to less)3 sets

·        Overhead Shoulder Press

·        DB Bicep Curls (hold one in a stationary curl position while you perform one set on one arm; switch)

·        DB Tricep Kickbacks

Lift #2

*This is a Drop Set: start heavy ‘n go lift, max reps on each lift! 3 sets

·        DB Upright Rows

·        DB Single Arm Preacher Curl

·        Tricep Dips legs on stability ball (knock out 3 sets of 15)

Lift #3

*You will be doing this set only 1 time

·        Laying stomach on bench: 10 Angel Raises, 10 Side Raises, 10 Goal Post Raises, 10 Front Raises

·        Bicep Curls: Drop Set

·        Reverse Grip Tricep Pulldowns: Drop Set

CORE

*15 reps of everything; 1 set of each

·        Stability ball leg pull-ins

·        Bosu Ball Star Holds

·        Bosu Ball Star Crunches

·        Side Toe Touches: R & L

·        Stability Ball Roll Outs

·        MB full sit up passes

ENJOY!
Jessica