Mama's Daily Grind 10/25/11
Warm-up
5 Min. step while performing curls, tricep kickbacks, rows, and overhead press w/o weight
5 Rounds
20 Squat to knee lift balance w/ overhead press (hold a hand held weight at chest level and press overhead)
20 Tricep dips
20 Side lunge to knee lift balance w/ reach over bent leg and raise arms overhead (use hand held weight)
20 Plank hold knee to elbow (keep head in neutral position)
2 Min. step (moderate to fast tempo)
Slow step and bring heart rate back down (2 - 5 minutes)
2 Rounds
25 Crunches
25 Back extensions (lie prone and lift chest off the floor extend arms/hold weight to increase resistance)
25 Reverse crunches
25 Bridges (lie supine w/ knees bent, contract glutes and raise hips)
***If you are just beginning a workout routine: cut the repetitions in half, and try 2 rounds of the main workout and 1 round of abs.***
5 Min. step while performing curls, tricep kickbacks, rows, and overhead press w/o weight
5 Rounds
20 Squat to knee lift balance w/ overhead press (hold a hand held weight at chest level and press overhead)
20 Tricep dips
20 Side lunge to knee lift balance w/ reach over bent leg and raise arms overhead (use hand held weight)
20 Plank hold knee to elbow (keep head in neutral position)
2 Min. step (moderate to fast tempo)
Slow step and bring heart rate back down (2 - 5 minutes)
2 Rounds
25 Crunches
25 Back extensions (lie prone and lift chest off the floor extend arms/hold weight to increase resistance)
25 Reverse crunches
25 Bridges (lie supine w/ knees bent, contract glutes and raise hips)
***If you are just beginning a workout routine: cut the repetitions in half, and try 2 rounds of the main workout and 1 round of abs.***
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