Fall Upper Body Routine 2

Single-arm kettlebell chest press – 10 pound x 15 reps

Resistance band row (resistance is created by distance between feet – hips back – back straight – pull handles to bring shoulder blades together) – 15 reps

Resistance band curls (one curl at a time – focus on squeezing bicep at the top of each curl – finish each curl before you stand the next) – 15 reps

Lying down dumbbell tricep extension (holding dumbbell at the base – lying flat – bend elbows back behind head – extend forearms / elbow back towards ceiling) – 8 pound x 15 reps

__________________

Jumping rope jumps – 30 seconds or 30 jumps

+

Flutter kick (lying flat legs up alternate kicks) – 30 seconds

Fast-paced step ups on platform – 30 seconds

+

Russian twists (using body bar with kayaking motion – I have 10 pound bar) – 15 twists each side

Chris’s Workout #4

Upper Body:

Body Bar Frontal Raise to Upright Row

Dumbbell Bent Over Wide Row

Resistance Band Bicep Curls

Triceps Dips Off Box – use sturdy dining table chair

Bicycles – do slowly

Shoulder Taps

______________________________________

Lower Body:

Sit to Stands Off Box with Dumbbell – dumbbells at shoulder – can do off side of coffee table

Squat Jacks – body weight exercise

Dumbbell Donkey Kicks

Dumbbell Fire Hydrants

Toe Touches – Legs stay up

Toe Taps – can be done with your toes only – you don’t need a Bosu Ball