All right, collegiettes™ – February is the month of arms. We’ll start showing our arms now that the weather is warming up, so get to working on them! Make sure you stretch, warm up, and cool down each day! We’ll work into the arms slowly, so get ready for next week!
Day 1
15 minute cardio warm up
Squat 3×10
Assisted Pull Up 3×15
Lunges 3×8 each leg
Squat down and do 3×15 of plate raises
15 fire hydrants on each leg
15 minute cardio
Day 2
Run/walk 25-30 minutes on treadmill
Cool down/stretch
Day 3
Bench Press 3×10
Triceps Extension 3×10 (do each arm separately so you will have to use a lighter dumbbell)
DB Chest press on exercise ball 3×10
Push Ups 3×10
Core circuit:
35 second plank
25 second plank each side
30 crunches
30 toe touches
30 russian twists
30 windshield wipers
35 second plank
25 second plank each side
cool down/stretch
Day 4
25-30 minute run/walk
cool down/stretch
Day 5
Warm up stretch
5 minute cardio workout
1minute of jumping jacks
30 seconds of lunges
30 seconds of push ups
1minute of jumping jacks
30seconds of squats
30seconds of pull up/ assisted pull ups
1minute of jumping jacks
30 second wall sit
30 second tricep dips
1 minute of jumping jacks
30 second plank
30 second russian twists
(8 minutes total)
cool down/stretch