Workouts

Second Workout(10/28/2014): Waking the body up

Warm-up:
10 minute run

Group 1:
Bench flies: 3 x 12
Dips: 3 x 12

Group 2:
Ball Crunches: 3 x 12
under bar Pull-ups: 3 x 12

Group 3:
Touchdowns: 3 x 12
dip-walk around the room: 3 x 12

Cool-down:
Stretch

Friday Workout(10/24/2014): Kill the sholders

Warm-up:
10 minute run

Group 1:
Light Weight(cross, pullups, lifts, press above the head): 3 x 12
Ball back lifts: 3 x 12

Group 2:
Backward lunges: 3 x 12
Sitting side to side bends with weights: 3 x 12

Group 3:
Over the head tricep curl: 3 x 12
Leg on ball, leg lifts: 3 x 12

Cool-down:
Stretch

First Workout(10/21/2014): Waking the body up

Warm-up:
10 minute run

Group 1:
Ball Squats: 3 x 15
Concentrated Curls: 3 x 12

Group 2:
Triceps: 3 x 12
Ball Dumbbell Press: 3 x 12

Group 3:
Pull-downs (back): 3 x 12
Medicine ball choppers: 3 x 12

Cool-down:
Stretch

---