Fab Fifteen Friday!! SEE YOU MONDAY AT 5:15!!

Last Cyper workout!  Hopefully some of you have tried some of them.  $25 for Five Workouts next week!!  $20 for Newbies!!

FABULOUS 15 LEGS

1.  15 Forward lunges-right leg

forward lunge

2.  15 Forward lunges-left leg

forward lunge

3.  15 Plie jumps (to modify just do plie squats)

plie jumps

4.  15 Reverse lunges-right leg

reverse lunge

5. 15 Reverse lunges-left leg

reverse lunge

6.  15 Squat jumps

squat jumps

7.  15 Fire Hydrants-Right Leg (on all fours-lift leg keeping knee bent, resist on the way up and way down)

fire hydrant

8.  15 Fire Hydrants-Left Leg

fire hydrant

9.  15 Side Plank Leg Touches

side plank leg touch

10. 15 Side Plank Leg Touches

side plank leg touch

11. 15 One Leg/One Arm Touch DeadLifts (weights optional and not necessary….make sure you don’t go past parallel)

one leg deadlift

12.  15 One Leg/One Arm Touch DeadLifts (weights optional and not necessary….make sure you don’t go past parallel)

one leg deadlift

REPEAT ONE OR TWO TIMES!!

FABULOUS 15 ARMS

15 pushups

too cute!
too cute!

15 full bicep curls

full bicep curls

15 curls half way up

bicep curls half way

15 full bicep curls

full bicep curls

15 shoulder presses

shoulder presses

15 pushups

too cute!
too cute!

15 tricep dips (can use chair for this/or do on floor….legs straight for challenge)

tricep dips on chair
or on floor

15 back rows (using a pair of dumbbells or water bottles, bend at waist, keeping back straight and arms hanging down, pull weight up even with chest)

dumbbell row standing

15 lateral raises (using a pair of dumbbells or water bottles, hold one in each hand by our side, palms face in toward your thighs, engage your shoulders and bring your arms up and out to the side so you make a “T” shape and your palms are facing the floor, that’s one rep.)

lat raises

15 pushups

too cute!
too cute!

15 tricep kickbacks with 15 tricep pulse backs (holding a dumbbell/water bottle in each hand, bend forward so your back is close to parallel to the floor, bring your elbows up, bend then at 90 degrees and “glue” them to your sides. Extend your arm straight back then bend it back in to even with hip, that is one kickback rep. When you’ve done 15 reps, hold your arms straight back and turn your palms to face the ceiling, lift your arms up and down one inch, that’s one pulse back rep.

tricep kickbacks

  • REPEAT ONE MORE TIME!!
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s