Friday- upper body

Swim 10 laps in an olympic sized pool
Or run for 15 minutes

Workout:
10 bent over rows- can also do in a back extension machine, pictured right
10 shoulder flies, pictured left
12 overhead tricep dips
16 ball push ups- do a regular push up with one hand up on a medicine ball, roll the ball to the other hand for the next push up


Finish up with core and ten minutes of cardio (eliptical, treadmill or bike)

Core- do two reps:
12 swiss ball pikes (pictured right)
25 leg throws
25 bicycles
25 plank walks (pictured left)