Strength – complete a set of 10 of each, 9 of each,8,7,6,5,4,3,2,1
dumbbell bench press
dumbbell bent over row (each side)
- do 10 bench press and 10 bent over row, 9 bench press and 9 bent over row
- repeat pattern until 1 bench press and 1 row
- use same weight for both
rest 3 min
Core – complete the list
50 butterfly sit ups
40 supermans
30 butterfly sit ups
20 supermans
10 butterfly sit ups
rest 4 min
Cardio – 30-45 min cardio
- use an elliptical, bike, treadmill walk on incline or swim
- focus on breathing
