You can perform this routine Monday and Thursday if you’re following along with me!
As usual, pick a weight that is appropriate for you, and perform each move 12 times. Rest between circuits and repeat 1-2 times. Keep rest between exercises to a minimum to keep your heart rate up and calories burning.
Oblique knee to tricep extension: On a stability ball, balance your elbow and forearm on the ball and place your knee on the ground beside the ball. Extend the opposite leg, tighten your core and find your balance. Using your obliques, bring your knee to your elbow. Extend back out placing your foot on the ground and flexing your arm down into an overhead tricep extension. Repeat on both sides.
Roll ups: start by lying down, engage your core, be sure the small of your back is touching the floor. Use your abs to roll up with the ball overhead, roll back down to complete one rep.
V flys: stand with feet shoulder distance apart, knees soft and chest up. Start with arms in front of you, touching weight together. Bring up smoothly into a v shape overhead. Bring back down slowly to complete one rep.
Pull downs: start with hand on the ball and knees on the ground. Slowly, roll onto the ball with your chest and engage your core. Find your balance and tuck your booty. Extend arms overhead and pull back, squeezing the shoulder blades together. This exercise is difficult to do with weight so no weight is fine. Use your own resistance to make this exercise effective.
Supination curls: start with feet shoulder distance apart, knees soft and chest up. Engage your core. Start with palms facing your body, weight in hand. Internally curl your arm until the weight is facing your shoulders, slowly curl back down and repeat on the other side.
Plank punches: in the plank position, hands under shoulders, core engaged and booty tucked, head up, find your balance and punch one arm out at a time. Two punches, one on each side, is one rep.
*disclaimer: this fitness routine is not suitable for every individual. This program is not without risk and can result in injury, which pumps and push ups will not be held liable for. Please consult with your physician before beginning any fitness routine.
