TGIF- don't slack off now.
Warmup with 10 minutes on the rower
Workout- complete 3-4 times:
10 each arm- single arm chest press with your back on a swiss ball, keep your hips up in a hip bridge position and try to keep your
core tight throughout the exercises so they don't fall- watch them in a mirror from the side
10 reps back extension on swiss ball-
with your chest on the swiss now, keep your legs straight out behind you and raise your arms out to your side in a t-shape with dumbbells
10 inverted rows or upside down push ups- find a secure barbell about waist height and lie directly under it. Grab the barbell like you are doing pull ups and pull your chest up to the bar. The further out your hands, the harder it will be to pull up.
10 bent over rows
10 hang cleans
Finish up with 20 minutes on the eliptical, ten minutes forward ten minutes backward
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