#MondayMotivation

… Back from a little hiatus …

  1. Warm up
  2. Core – side plank single knee extension | side plank single leg extension | knees to elbow plank | crab crunches
  3. legs – curtsy lunge + lateral leg lift | 2 count squats
  4. legs – diamond squats (squat on tip toes while holding bar extending from the floor for support) | calve raises
  5. legs – banded goblet squats | banded side step squats
  6. core – plank variations
  7. biceps – body bar bicep curls | body bar bent over rows | hand release push ups
  8. triceps – tricep press ups (lay flat face down with your palms down and arms squeezing the sides of your body and press upper body up off the floor) | plank tricep kick backs
  9. hamstrings – good mornings | weighted elevated glute bridges
  10. core – supermans | legs lifts + reverse crunches | heel reaches
  11. chest – bridge + reverse fly | chest press | push ups
  12. shoulders – overhead shoulder press | upward rows | wide rows | shoulder hinges | front raises
  13. shoulders continued
  14. core | legs – V ups | knees to elbow plank | squats + lateral leg lift
  15. Cool Down
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s