Go Girl Warm Up
Jump Rope 100x
Jog in Place with High Knees 50x
Jumping Jacks 25x
Complete 5 rounds
In a circuit fashion, perform 10 repetitions of the following exercises for 5 rounds.
(1 Round = 10 push-ups, 10 triceps extensions right arm, 10 triceps extensions left arm, 10 biceps curls )
Target: Back of arms, chest, front of shoulders
Added Benefit: Great core strengthener
Action: Start in a straight arm plank position. Slowly bend elbows lowering the chest towards the floor. Extend elbows, pushing the chest away from the step or floor until you are back in starting position. Keep shoulders down and back, with neck and spine in a neutral position. Keep the elbows slightly bent at the top of the movement. Exhale during the pressing motion as you extend your elbows.
Variations: Place hands on an elevated surface like a bench, sofa, table or even a wall to decrease intensity
Overhead Triceps Extension
Target: Front of arms