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4-Week Summer Shape Up (for Women)
Day 024 - Max it out
WU 5 min. 2 sets x 12 reps each. SERIES 1: triceps dips, open-toed squats, push-ups, abs; SERIES 2: triceps cable pressdowns, hamstring curl machine, push-ups, decline abs; SERIES 3: reclining abs, push-ups. Stretch 5 min. 
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Today's Workout:
LET'S FOCUS ON TRICEPS AND LEGS. 2 sets each exercise, 12 reps each.
SERIES 1:
We'll get the hardest part out of the way: a set of dips at the Gravitron. Bend the arms to a 90 degree angle as you lower your body down, then straighten.
Hit the squat rack for a set of open-toed squats: remember, they're similar to regular squats, but with the legs placed further apart and the toes turned out. Squat down, trying to guide your knees over the toes on each foot, then straighten. Never "lock out" your knees.
Hit the floor for a set of perfect push-ups (lower the chest right between your hands.) If you can't do them all on your toes, lower your knees to a mat on the floor. Perform a set of ab crunches on a ball or on the floor, and repeat SERIES 1.
SERIES 2:
Do a set of triceps pressdowns at the cables using the rope & cables. Stand with your feet together, knees slightly bent, elbows locked in by your side (you should only move your forearms up and down for this exercise; the rest of your body remains still.) Hold for a count at the bottom.
Then, perform a set of curls while lying face down on the hamstring machine.
Another set of push-ups, then...
A set of abs on the decline bench to close out SERIES 2.
SERIES 3:
Lie flat on a bench for a set of reclining abs, knees bent to 90 degrees. Curl them in to your chest, hold for a count, lower down (making sure that your lower back never lifts off the bench,) and hold for a count.
Alternate with a third and final set of push-ups. Stretch.
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