1/30/12 – Monday – Upper Body Strengthening
Potential PT #1 – Upper Body Strengthening
Stretch
1. Dumbbell Bench Press on Ball – 3 sets of 10-15 repetitions
2. Hang Power Clean - 3 sets of 8-10 reps (Try using a heavy weight for these)
3. Pull Ups Pyramid – 1,2,3,4,5,6,7,6,5,4,3,2,1
4. Handstand Push Ups – 3 sets of 5-7 reps (If unable to do these, perform standing Military Press – same sets/reps)
5. Bicep Blasters - 3 sets at 30 seconds each (Use a heavier weight than normal since it is not for 1 minute)
6. Dips – 4 sets of 10-12 reps
Abs/Core:
Complete as quickly as possible:
1. Plank for a total of 5 minutes
2. Side Bridge (on both sides) for a total of 2 minutes and 30 seconds
Stretch
- Ben
Potential PT #2 – Body Weight Workout
This workout is designed using no weights…Don’t think that makes it easier though…
Stretch
Run 1 mile
Pull Ups 3 x 7
Chin Ups 3 x 7
Cliffhangers 3 x 7 (each side)
Run 1 mile
Power Push Ups 3 x 20 (Push yourself up off the ground when you come up. Some people like to clap a few times while doing this.)
Bosu Push Ups (w/ twist) 3 x 15
Dive Bombers 3 x 10
Run 1 mile
Abs:
Full Sit Ups 3 x 25 (Hold weight behind head to increase difficulty)
Flutter Kicks 3 x 35 (4-Counts)
Bicycle Crunches 3 x 40 (count:1,1,2,2,3,3,…etc.)
Plank 3 x 1 minute
Side Bridge 2 x 1 minute (both sides)
-K
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