Notes
head to toe 2x
Strength Workouts (Head to Toe – 2 x)
Shoulders
DB Alt Shoulder Press – 10 reps each
Arms
DB Arm-Running – running stance 30 sec, rotate
Chest
Fly or press using machine – 10 reps
Push-Up – 20 to 30
Back
Back Ext – 15 – 20 w/ 10-20lbs
Lat Pull-Down - 10
Core
Knee-Ups on Machine – 20 - 25
Trunk Rotator w/ MB
Plank
Side Plank
Legs
Seated Calf Raise – 10 left calf/10 right calf
Hip Flexor Machine – 10 left/right quads, 10 left/right hamstrings
Leg Curl – 10 left foot/10 right foot
Single Leg dead lift - 10 each leg w/ 5-10lbs weights
Heel Walk - 50
Jump Rope – 100 to 200