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  • Warmup

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    kristinemae_lagdameo
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    Warmup Step Touches 1 min Arm Raises 1 min Sim. Jump Rope 5 min. Shoulder Rolls 15 sec. / ea Nech Rolls 30 sec. Upper body biceps curls concentration hammer curls bench press triceps dips triceps kickbacks throw bend chest flies bent-over row shoulder press side bends bent-over row.

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    Warmup Step Touches 1 min Arm Raises 1 min Sim. Jump Rope 5 min. Shoulder Rolls 15 sec. / ea Nech Rolls 30 sec. Upper body biceps curls concentration hammer curls bench press triceps dips triceps kickbacks throw bend chest flies bent-over row shoulder press side bends bent-over row.

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    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
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    53 views1 page

    Warmup

    Uploaded by

    kristinemae_lagdameo
    Warmup Step Touches 1 min Arm Raises 1 min Sim. Jump Rope 5 min. Shoulder Rolls 15 sec. / ea Nech Rolls 30 sec. Upper body biceps curls concentration hammer curls bench press triceps dips triceps kickbacks throw bend chest flies bent-over row shoulder press side bends bent-over row.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    Warmup Step Touches 1 min Arm Raises 1 min Sim. Jump Rope 5 min. Shoulder Rolls 15 sec.

    /ea Nech Rolls 30 sec. Upper Body Biceps Curls Concentration Hammer Curls Bench Press Triceps Dips Triceps Kickbacks French/Skull Crusher Throw Bend Chest Flies Bent-Over Row Shoulder Press Side Bends Laterial Side Raise Front Raise Butterfly Dead Lifts Overhead Pullovers Triceps Overhead 8 reps 8 reps 8 reps 8 reps 8 reps 8 reps 8 reps 8 reps 8 reps 8 reps 8 reps 8 reps 8 reps 8 reps 8 reps 8 reps 8 reps 8 reps

    Core Exercises Cruches 8 reps Oblique Crunches 8 reps Captain's Chair 8 reps Plank 60 sec. x 3 Side Plank 60 sec. x 3 Bicycle Maneuver 8 reps Half-Roll-Ups 8 reps Vertical Leg 8 reps Crunches Hip Extensions 8 reps Back Extensions 8 reps Lower Body 8 reps 8 reps 1 min/ea 8 reps 8 reps 8 reps 25 reps

    Lunges

    Thigh Adductions Step-Ups Reverse Lunges Squats Plie Squats Calf Raises Cooldown Calf Stretch Hamstring Stretch One-Arm Reach Across Hip Flexor Stretch Triceps Stretch Quad Stretch Child's Pose Low Back & Glute

    30 sec./ea 30 sec. 30 sec./ea 30 sec./ea 30 sec./ea 30 sec./ea 30 sec. 30 sec./ea

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