Workout Schedule – May
Week 4 – Day 2 – Back & Abs
Single Arm High Rows - 5 sets of 12 reps per arm
Using a back machine, reach up and grab one handle and pull down towards your body, squeezing your lat at the bottom of every rep.
Weighted Decline Bench Sit-Ups - 5 sets of 15-20 reps
Perform a sit up using an ab bench and a plate, dumbbell, or med ball for added weight.
Incline Bench Dumbbell Low Rows - 5 sets of 12 reps
Ball Oblique V-Ups - 5 sets of 15 reps per side
Laying on the ground on your side with an exercise ball between your feet, drive upper body up and legs up at the same time creating a V position, then return to starting.
Plank Ball Knee Drives - 4 sets of 15 reps per leg
Start with your feet up on a ball and your hands on the ground in a push-up position. Drive one knee in towards your chest, then do the other one, alternating knees between each rep.
Ball Arch Ups - 4 sets of 20-25 reps
With your feet against a wall, place an exercise ball under your hips. Face away from the wall and arch your back up and down.
Rolley Polley's (3 Tuck-Ins, 3 Arch-Ups) - 4 sets of 10 reps total
Laying on your back with your shoulders and legs off the ground, drive knees and upper body together performing a tuck in 3x, then roll over and perform 3 arch ups. Roll back and repeat.
10-15 minutes on the treadmill doing incline interval walks and sprints.