Work it, collegiettes! This week we’ll continue to work on those arms, but this time using the machines. Keep up the good work!
Day 1
Warm Up/Stretch
Cardio: 35 minutes of walking/running on treadmill (use the incline!)
Stretch/ cool down
Day 2
Bench Press 3×10
Set of 10 push ups in between each set of bench press
Lateral Shoulder Raise 2×10
Overhead shoulder press sitting on stability ball 2×10
Circuit each for 30 seconds:
tricep dips
plank up-downs
spiderman crawls
tricep dips
plank up-downs
spiderman crawls
Stretch/cool down
Day 3
Stairs: walk/run 10 times up and down stairs. up and down =1x. repeat 3x or less depending on endurance level
Repeat 3 times:
Plank 35-seconds
Side planks on right and left sides 20s each
toe touches x20
Russian twists x30
Crunches x30
Stretch/ cool down
Day 4
DB bench press on stability ball or bench 3×10
Assisted pull up machine-lighter weight go for 15 reps
Lat pull down 3×10
Back extension 3×15 light or no weight
Jump rope for 3 min
Stretch/cool down
Day 5
Cardio of your choice for three min: interval training
5min warm up
3min lighter pace
1 min more challenging pace or increase the resistance
End with a 5 minute cool down- go for 20-25 minutes
Stretch/cool down