Since Fer brought it up about 6 times how much she LOVES the Push/Pull workouts; it touched my heart and inspired me for this week SO you better do it!!!!
Push/Pull Workout with CORE!
Ø Pyramid Sets: Start LIGHT weight (high reps=15) to HEAVY weight (low reps= 8)
Ø 3 sets of each exercise
Ø Still Super-setting; one pull exercise then one push exercise!
Ø Core is ALWAYS a set of 20
5 Mins on the Stairs:
Level 7 @ 1 min
Level 8 @ 1 min
Level 11 @ 1 min
Level 13 @ 1 min
Level 16 @ 1 min
NOW you’re warmed up!!
Set #1
- High Row Machine
- Wide Push Ups (3 sets of 10)
- DB Bicep Curls
- DB Core Toe Touches (hold BOTH DB’s up!)
5 Mins on the Stairs:
Level 7 @ 1 min
Level 8 @ 1 min
Level 11 @ 1 min
Level 13 @ 1 min
Level 16 @ 1 min
Set #2
- Overhead Shoulder Press
- Low Back Extension (slowly add weight!)
- Reverse Grip Tricep Pull Down on Cables
- Halomans
5 Mins on the Stairs:
Level 7 @ 1 min
Level 8 @ 1 min
Level 11 @ 1 min
Level 13 @ 1 min
Level 16 @ 1 min
Set #3
- Incline Chest Press (bar NOT machine!)
- Body Rows (on smith machine: 3 sets of 12)
- DB Tricep Kickbacks
- Weighted Leg Raises (lay on bench, 5lb DB in feet)
5 Mins on the Stairs:
Level 7 @ 1 min
Level 8 @ 1 min
Level 11 @ 1 min
Level 13 @ 1 min
Level 16 @ 1 min
Set #4
- DB Arnold Presses
- Incline DB Delt Flys (lay stomach ON incline bench, arms hang straight, bring them back like trying to touch shoulder blades together! I usually do 8lbs, then 10lbs, then finish with 15lb DBs) VERY difficult!
- Tricep Dips on Bench (added resistance: Feet ON a DB with a PLATE on your legs!) hehehe
- Toe Touches ON the Stability Ball!
5 Mins on the Stairs:
Level 7 @ 1 min
Level 8 @ 1 min
Level 11 @ 1 min
Level 13 @ 1 min
Level 16 @ 1 min
So you've now done 25 HIGH intensity on the stairs!
Treadmill: 20 mins
Incline at 3, nice jog for 20 mins!
~Jessica~
Can't wait until I can do this one!!!
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