Warmup: Ten minutes on the rower
Workout:
(Do the entire workout first, then repeat the whole thing three more times completing ten reps the first time, 13 reps the second time, 11 the third, and 9 the last)
1. Military press
2. Chest press with your upper back on a big bouncy ball (try to keep your hips up and your stomach as flat as you can! Squeeze your booty)
3. Hold a plank for one minute (or as long as you can) with your hands or forearms on the big bouncy ball. The farther out you push your arms, the harder it is to hold that push up position.
4. Bent over rows- make sure your form is correct: http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html
Finish up with some abs and cardio. Choose 5 different ab exercises and do each for 25 repetitions. My five of choice for today include scissors, bikes, flutter kicks, v-ups, and leg raises. These all target the lower abs more, as well as the hip flexors. Feel free to change them up if you are failing. Cardio: 2.5 miles running or 25 minutes (whichever comes LAST).
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