Day 3
Upper Body
Cardio
30 Minute Cardio (Choose one of the following)
- Stationary Bike
- Treadmill
- Walking
- Elliptical
Arms with Weight
Start off with 8 reps and you can progress to 10 reps
- Modified pushups: 3 sets of 8
- Helps with chest and arms
- Waiter curls w/ dumbbell: 3 sets of 8 (See Video)
- For biceps
- Keep elbows in place. Do not move them
- Gorilla row: 3 sets of 8 (See Video)
- Helps with back and core
- Make sure you are in a sumo squat position with chest forward
Arms Without Weight
- try do every exercise in this video
- If it is too much do 3 sets of 10
Abs
- Crunches:
- For 30 sec and 15 sec rest
- 3x
- Bicycles
- 30 sec and 15 sec rest
- 3x
- Weighted toe taps (See Video)
- Only look at the first exercise in the video
- 30 sec and 15 sec rest
- 3x
Russian twists with ball (See Video)
- 30 sec and 15 sec rest
- 3x