Chris' Workout Routine
Ground Work: (2 rounds)
A)15 leg raises each leg normal
B)15 leg raises w/ toe pointed to the side
C)Bicycle kicks to failure
D)From all fours, donkey kicks to failure for
glutes and hamstrings
Abdominals (2 rounds)
A)crunches to failure
B)crunches w/ knees coming in to meet elbows to
work upper and lower abs.
C)bridge/plank: stabilizing bodyweight while up
on toes and elbows, keeping back as flat as possible. We worked up to 1:45.
A)standing dumbell bicep curls w/ 12 lbs to
B)standing dumbell shoulder press w/ 12lbs to
C)Tricep extensions w/ dumbell behind head w/
D)dumbell front raise for shoulders bringing
one arm at a time up to nose level while keeping arm straight not bent.
A)stair walk to failure for two rounds
If not tired, repeat cycle.