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Quadriceps #7 (30 reps), Calf #1 (30 reps), Core #5 (30 reps), Hamstrings
#3 (30 reps), Core #3 (30 reps)
Rest and hydrate - you deserve it!
Chest Exercises
1) Incline pushup:
Place your hands on the FITBENCH
– body in plank,
then pushup.
2) Decline pushup:
Place feet on FITBENCH - hands on the floor in plank
position, pushup.
Increased difficulty:
Try single leg decline pushup
– same as
decline pushup, but raise one leg into the air, engage the core,
and do pushups.
3) Single arm slam ball pushup:
In plank position, place one hand on
slam ball, do a pushup. Roll the ball over to the other hand while engaging
the core, do another pushup
– repeat.
4) Slam ball pushup:
Place both hands on slam ball, body in plank,
engage the core, and do a pushup.
5) Dumbbell T-pushup:
Grab a pair of dumbbells from the FITBENCH
(medium/light weight). Hold dumbbells in hands and get in a plank
position. Lower body to the floor, as you push yourself back up, rotate the
right side of your body upward and raise your right arm so it is straight
above your shoulder. Engage your core (your body should look like a “T”).
Lower the dumbbell back down to plank position and repeat, but on the left
side.
