Workout Schedule – January
Week 1 – Day 1 – Back and Biceps
Foam roll – 5 min
Treadmill incline walks – Incline: 15-25 2 min
Treadmill jog – Incline 2.0-3.0/Speed 6.0-7.0 4-5 min
Single arm cable pull downs - 10 each arm
Alt. DB bicep curls - 4 sets of 12 each arm
Start with arm by your side, curl weight towards your body and back down, focus on only using your bicep, keep elbow close to side.
Modified burpees - 2 sets of 40 sec
Start by standing on the ground, bend down touch hands to the ground and jump both feet back to push up position, then jump both feet back in and jump to come up, keep repeating.
Hammer cable rope curls (single arm) - 10 each arm
Seated single arm cable pull downs - 4 sets of 10 each arm
High knees - 2 sets of 40 sec
Standing on the ground, alternate lifting your knees up and down, high knees, as fast or slow as you want to go to get your heart rate up.
Single arm mid rows (machine) - 15 each arm
Reverse curls - 4 sets of 10 reps
Start by holding a barbell or dumbbells palms facing down, elbows in, curl towards your body then back down.