workout of the week 9/12/16

Each set is 3 repetitions: 30 seconds, 45 seconds, 60 second

 

Set 1 - Lower Body – optional hold dumbbells for weight

1.   Sit stand from stepper

2.   Reverse lunge from stepper

3.   Toe raises/dips on stepper

4.   Side lunge on stepper

 

Set 2 - Upper body  

1.   Plank

2.   Chest fly - heavy DB

3.   Biceps/Triceps - heavy DB

4.   Lat pull down - light DB

 

Set 3 - Core/Hips

1.   Hip ups

2.   Clam shells

3.   Bridge

4.   Dead bug Elbow to knee

 

Set 4 - Back

1.   Back flies

2.  Cobras

3.   Alternating bird dogs

4. Deadlift