»
4-Week Summer Shape Up (for Women)
Day 010 - Back to Business
WU 5 min. 2 sets x 12 reps each. SERIES 1: triceps kickbacks, ab crunches, triceps dips; SERIES 2: adductor machine, abductor machine (or squats,) decline abs; SERIES 3: oblique crunches on ball or floor, lower back extensions. Stretch 5 min. 
|
Today's Workout:
WE'RE HITTING EVERYTHING TWICE THIS WEEK! TODAY'S FOCUS IS ON TRICEPS, LEGS, AND ABS. 2 sets each exercise, 12 reps each.
SERIES 1:
Triceps kickbacks using a dumbbell. Place your left knee on the bench and grasp the end of the bench with your left hand to steady yourself. Keeping your right elbow by your side (as if it were latched in place), straighten your right arm out, hold for a count, and lower to the starting position. After twelve reps, repeat the exercise on the other side.
Next, a set of ab crunches on a Swiss ball or on the floor.
Then, back to triceps with a set of dips on the Gravitron. Rest, and repeat SERIES 1.
SERIES 2:
Head over to the seated adductor/abductor machines (for your inner/outer thighs.) Execute one set on each machine, 12 reps each set. Press your lower back against the pad throughout the exercise. If your gym doesn't have these machines, perform a set of squats instead (remember to keep your weight back over your heels.)
Finish with a set of abs on the decline bench (lower back stays flat) and repeat the series.
SERIES 3:
Alternate abs with some lower back work. Lying on the floor or on a Swiss ball with your fingers behind your ears, cross over from side to side, working your obliques (10 on the right side, 10 on the left.)
Next, do a set of back extensions (for your lower back) either lying face-down on the floor, or on a special stand designed to support your hips and feet throughout the exercise. Ask a member of the gym staff to point this out and show you how it works. Repeat SERIES 3 and stretch everything out.
|
|
Shopping:
