WARM UP:
1) Youtube
2)Treadmill
3)Stationary Cycling
4)Cross trainer
5)Ergometer, rowing machine
ARM DAY:
1) Barbell curl 12*3
2) Alt Dumbell curl 15*3
3)Reverse curl 15*3
4) Rope press down 15*3
5) tricep press with dumbell 12*3
6) push up
CARDIO:
1) Jumping jacks-30
2) Mountain climbers-30
3) High knees-30
4) Squat-20
5) Sit ups -30
6) plank-30sec
7) jumping jacks -30
8) walking lunges-30
9) Squat-20
10)plank- 40 sec
11)crunches- 45
12) Jumping jacks-30
13) Donkey kicks-30
14) Squat- 20
15)Russian twists- 60
16) Bicycle crunches -60
17) Plank-50 sec
GROW BOOTY NOT THIGHS, RESISTANCE BAND WORKOUT :youtube
COOLDOWN: youtube
YOU ARE READING
WORKOUT JOURNAL
Non-FictionThis is not a story. It's a workout journal. Anybody can follow it.. Happy working out guys!!!!
