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  • WORKOUT4

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    Kosar
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    This workout requires 2-5 lb dumbbells and lasts 45-60 minutes. It begins with a 5 minute jog on the treadmill or 1-2 minutes of jump roping. The workout consists of 3 sets of exercises including hip twist jumps, weighted punches, crunches, and Russian twists. Another 3 sets include exercises like heel-to-butt running in place, tricep kickbacks, reverse flys, and oblique twists. The workout concludes with another 5 minutes of jogging, jump roping, or heel-to-butt running in place.

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    This workout requires 2-5 lb dumbbells and lasts 45-60 minutes. It begins with a 5 minute jog on the treadmill or 1-2 minutes of jump roping. The workout consists of 3 sets of exercises including hip twist jumps, weighted punches, crunches, and Russian twists. Another 3 sets include exercises like heel-to-butt running in place, tricep kickbacks, reverse flys, and oblique twists. The workout concludes with another 5 minutes of jogging, jump roping, or heel-to-butt running in place.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    104 views1 page

    WORKOUT4

    Uploaded by

    Kosar
    This workout requires 2-5 lb dumbbells and lasts 45-60 minutes. It begins with a 5 minute jog on the treadmill or 1-2 minutes of jump roping. The workout consists of 3 sets of exercises including hip twist jumps, weighted punches, crunches, and Russian twists. Another 3 sets include exercises like heel-to-butt running in place, tricep kickbacks, reverse flys, and oblique twists. The workout concludes with another 5 minutes of jogging, jump roping, or heel-to-butt running in place.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    WORKOUT​ FOUR   
    Equipment Needed: 2 TO 5 LB DUMBBELLS 
    Time Needed: 45 – 60 MINUTES 
     
    2-5 lbDUMBBELL WORKOUT 
    ➔ 5 MIN. ​JOG​ ON TREADMILL AT 5.0 - 6.0 ​or​ 1-2 MIN. JUMP ROPE  
    or​ HEEL TO BUTT JOGGING IN PLACE 
     
     
    3​ SETS
    ➔ 50 HIP TWIST JUMPS 
    ➔ 100 WEIGHTED PUNCHES (50 COUNTING BY 2’S) 
    ➔ 20 WEIGHTED CRUNCHES 
    ➔ 50 WEIGHTED RUSSIAN TWISTS 
     

    3​ SETS
    ➔ 50 STEPS HEEL TO BUTT RUNNING IN PLACE 
    ➔ 20 TRICEP KICKBACKS 
    ➔ 20 REVERSE FLYS 
    ➔ 20 CRUNCH FLYS 
    ➔ 20 WINDSHIELD WIPER OBLIQUE TWISTS 
    ➔ 20 TRICEP DIPS 
    ➔ 5 MIN. JOG AT 5.0-6.0 o
    ​ r​ 1-2 MIN. JUMP ROPE ​or​ 100 HEEL TO BUTT RUNNING IN PLACE 
     

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