AO: Battle Ground
Q: Yachty
Each exercise 1 minute with 15 second rest (Light weights or no weights)
One round (chest workout)
Standing chest press (hold dumbbell and press to the front) front and back to chest
Standing chest upward fly (hold weights underhanded, start with weights by your outer thigh and lift up in front and back)
Reverse grip chest press (Elbows bent, bring them back close to the side of your boobs) hold weights underhanded
Chest fly left. Hold dumbbell to your side, swing up in front of opposite side on chest
Chest fly right
Dumbell Fly (lay down on the mat, weights out to the side, break straight up, palms will be facing each other, meet in the middle) Squeeze up top
Overhead chest Press alternate with overhead pulses holding weights ends touching each other, elbows bent, bring weights up and to the middle
Dumbell Pullover (hold weights close like a tricep ext, brings weights over the head and back to the middle (above your chest)
Push ups
Up and down Planks
One round (Get rid of Arm Pitt Fat and back fat)
Tricep press (hold weights, bring them back behind the head) (weights)
Arms Pull Stretch arms out in front, bring elbows back (weights)
Jumping jacks
Single Arm Bent Over Rows (Switch directions at 22 seconds) (weights)
½ Burpees
Ring the Bell (Like a tricep extensions, but come up hard like you are ringing a bell)
Jog and Punch
Up&Down Hold arms out to the side, shoulder height, elbows bent, push down motion
Stage Push ups (Wide arm, switch to narrow at 22 seconds)
Wing Fly Chop (Like tricep extension, but come back faster and push up to the sky hard)
Sprint from stage to benches, tricep dips
Partner Leg Pushes for abs
Armageddon
Cool-O-Rama: Whole Grain
COT, Announcements and Prayer by Pinky Chef. PAX: Ballerina, Sweet Tooth (Respect), Harley Girl (Double Respect/curtsy), Ziggy, Coach (Double Respect/Curtsy), Sunset (Double Respect/Curtsy), Daisy/(Respect), Whole Grain (Respect), Minnie
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