Let me begin with saying the push up challenge is certainly working my chest and arms because my upper body is just raging from all of this work. Compound that with my near crippled legs from yesterday’s “how to fry your legs without any weights” workout and you have one miserable looking woman staggering around town. Here is the workout:
Chest: 5 min. jog and stairs warm-up (no running between sets, my legs were miserable)
Superset One: 3 sets
Running DB Presses on Flat Bench
Single DB Alternating Flies
Oblique Twists
Superset Two: 3 sets
Bearcrawls (man I’m getting faster with these)
Halfway Push up pumps
Knee Up Kickouts
Superset Three: 3 sets
Machine Flies
Barbell Bench Press on Flat Bench
Hand to Ceiling Crunches
That was it. It was not as hard as other days thank goodness. Next week’s chest day is a toughy so this is designed perfectly to cut back the training a little before aggressively moving the intensity up.
Cardio: Treadmill Interval Workout that isn’t boring! 33 min.
5 min warm-up of 3.3 MPH walking on 5% incline
Rotating intervals of - 1 min. left side shuffle, 1 min. forward walk at recovery pace, 1 min. right side shuffle, 1 min. walk at recovery pace, 1 min. backwards jogging, 1 min. forward walk at recovery pace, 1 min. jog forward, 1 min. walk at recovery pace.
Before doing the start of each series, increase incline by 1%. Repeat sequence and incline raise until you have completed your desired amount of time. Cool down for 3-5 minutes.