December 19th, 2015 By mothergoose

Basic Warm Up with Imperial Stormtrooper, Side Straddle Hop, Mosey

 

Go through the following twice. First time do 8 reps in cadence for each, second time do 10-12

Chest

Chest Press

Side to side Merican (with one hand on the weight)

Back

Single Arm Row (with back straight.)

 

Double Arm Row (Keep back straight)

Biceps

Crazy Fours – Four reg, Four 3 count down 1 count up, four 2 counts up 2 down way, four regular.

Bottom Halves Bicep Curl (bring the weight to 90 degree angle, hold for two seconds, lower, repeat)

Triceps

Crazy fours – Four regular, four 3 count down 1 count up, four down fast 3 count up, four regular.

Tricep Merican

Shoulders

Shoulder press

Kettlebell walk – don’t let your arm rest on your body.

Legs

Lunges

Squats

 

People’s Choice Mary

Davis Lake

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