8-Week Series to Get A Better Body!
Exercise - Muscle - Weight - Reps or Time - Comments
Bent Over Kick-Backs Triceps 1 pound each hand 20 reps Bend knees deeply, use core, back is flat
Jumping Jacks Heart/Cardio N/A 1 minute
Hip Raises Hamstrings 8 pounds in lap 20-30 reps Balance the weights on hips
High Knees Heart/Cardio N/A 1 minute
Bicep Curls with Elbows on stomach Biceps 4 pounds each hand 20-30 reps Bend knees slightly, palms face up
180 Jump Squats Heart/Cardio N/A 1 minute
Single Sided Lunges Quads 4 pounds each hand 20-30 reps Alternate the foot stepping forward, the heel absorbs the impact
Toe Taps Heart/Cardio N/A 1 minute
Lateral Raises Shoulders 1 pound each hand 20-30 reps Keep a very slight bend in the elbow
Jack and Punch Heart/Cardio N/A 1 minute
Standing Side Leg Lifts Hips/Abductor N/A 20-30 reps Hold onto wall for balance, Flex foot
Floor Taps Heart/Cardio N/A 1 minute
Incline (hand on bench, feet on floor) Push Ups Chest N/A 20-30 reps Done on knees or
The best of Calisthenics 2014 and Street Workout 2014! Top 10 Moves of the year!