Workout 3-3-14

Please complete 3-4x through

Bicycle Crunches x30
(On your back bring opposite elbow to knee while you extend the other leg out to straight)

Side to side Heel touches x30 per side
(Laying on your back in a sit up position with your heels close to your bum, crunch your shoulders off the ground, then reach side to side to touch the heels)


Full Super man x20
(On your stomach, squeeze, abs, glutes, and low back to raise legs and arms off the floor)

Side Plank w/reach under w/0-12lbs  x20
(In a side plank on your hand with your legs long and feet spread slightly apart, holding a weight in the top hand rotate and reach under your body.


Full sit up with Russian twist w/0-15lbs x20 per side
(Full sit up with a weight at your chest, rotate side to side, then lower back down)


Sumo Squat with Upright Row x20 w/5-20lbs per hand
(Holding weights in front of your body, palms facing towards your body, keep chest up and tut down, pull up into an upright row by driving elbows straight up, remember elbows always need to be above hands)


Curtsy lunge w/ front Delt raise w/5-10lbs x10 per side (20 total)
(From a stand position, cross one leg back and behind the other one, while in the down position, with palms facing down lift weights up with a relatively straight arm to shoulder height in front of you)


Squatted row w/cable machine or band x20
(Squat, engage abs, squeeze shoulder blades together, as you row arms back)


Tricep Skull Crusher x30 w/5-20lbs
(Hold one weight with both hands overhead, lower the weight back behind your head, keeping elbows close to your ears and pointed forward)


Burpees without a push up x20
(From a standing position, reach down to touch the ground, jump your feet back so that you are in a straight arm plank position, jump feet back forward, then jump up)