Walk out push-ups – 10 Reps
Arnold Press – 15 Reps
Tricep Kickbacks – 15 Reps each arm
Goblet Squat – 25 Reps
Bicycle Kicks – 30 Total Reps
Crazy Ivan- 30 Total Reps 15 Each side
Tricep Press – 25 Reps
3 Rounds Then Hit a Mile on the Treadmill
Walk Out Push Up
Bend at the hips,plant your feet, keep your legs straight, walk your hands forward until your body is in the push up position. Perform a push up, your hands back to your feet and stand up.
Arnold Press
Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
Tricep Kickbacks
Stand to the right of your weight bench, holding a dumbbell in your right hand with your palm facing in.
Place your left lower leg and your left hand on top of the bench.
Lean forward at the hips until your upper body is at a 45-degree angle to the floor.
Bend your right elbow so your upper arm is parallel to the floor, your forearm is perpendicular to it, and your palm faces in.
Keep your elbow close to your waist.
Goblet Squat
Stand up straight holding the kettlebell by the side handles. Keeping your back straight and core tight, push your hips behind you while pretending to sit in a chair. Try to get your hips past the parallel position while maintaining a straight back. Keeping your core tight and your weight on your heels, stand up.
Bicycle Kicks
- Lie face up and place your hands behind your head, supporting your neck with your fingers.
Have your abs tucked in and the small of your back pushed hard against the floor,
Lift your knees in toward your chest while lifting your shoulder blades off the floor.
Rotate to the right, bringing the left elbow towards the right knee as you extend the other leg into the air.
Switch sides, bringing the right elbow towards the left knee.
Alternate each side in a pedaling motion.
Crazy Ivan
Lie down on the floor placing your feet in front of you. Your legs should be bent at the knees and elevate your upper body so that it creates a v-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso with your hands holding a medicine ball or dumbbell. Twist your torso and touch the medicine ball or dumbbell to the floor alternating sides. Remember the medicine ball or dumbbell should touch the floor every time. In the more advanced move you can keep your feet slightly lifted above the floor and interlocked during the exercise.
Over head Tricep Press
To begin, stand up with a dumbbell held by both hands. Your feet should be about shoulder width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended.The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position.Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
