Week #13 Workout
Warm-Up, 5-10 Minutes, Your Choice
Warm-Up, 5-10 Minutes, Your Choice
Ball Squat with db Bicep Curls
-Combine the ball squat (feet flat) with your dumbbell bicep curls!
Sideways Step-Ups
--From steps, white step in back, or boards in aerobics room. Place one foot on the step, leaving it planted there, step-up with your other knee and return to floor. Repeat. Instead of facing forward, face to the side this time to target your inner/outer thigh more.
Floor Push- Ups
-Moving on from low bench push-ups, the hardest push-ups are flat on the floor. Hands shoulder width apart on floor, bend elbows and lower chest as close to the floor as low as you can and return to start position. If you need to modify this exercise to make it easier, place your knees on the floor and try it that way!
Prone Leg Curl Machine
-This hamstring machine is up front with the Matrix circuit.
Shoulder Press Machine
-This shoulder machine is up front with the Matrix circuit.
Elbow to opposite knee crunches
-Lay flat on the floor with one foot tucked up towards your bottom and the ankle from your other leg on your knee (crossed legs basically) and lift your head and shoulders off of the floor, bringing your elbow towards your opposite knee.
-Combine the ball squat (feet flat) with your dumbbell bicep curls!
Sideways Step-Ups
--From steps, white step in back, or boards in aerobics room. Place one foot on the step, leaving it planted there, step-up with your other knee and return to floor. Repeat. Instead of facing forward, face to the side this time to target your inner/outer thigh more.
Floor Push- Ups
-Moving on from low bench push-ups, the hardest push-ups are flat on the floor. Hands shoulder width apart on floor, bend elbows and lower chest as close to the floor as low as you can and return to start position. If you need to modify this exercise to make it easier, place your knees on the floor and try it that way!
Prone Leg Curl Machine
-This hamstring machine is up front with the Matrix circuit.
Shoulder Press Machine
-This shoulder machine is up front with the Matrix circuit.
Elbow to opposite knee crunches
-Lay flat on the floor with one foot tucked up towards your bottom and the ankle from your other leg on your knee (crossed legs basically) and lift your head and shoulders off of the floor, bringing your elbow towards your opposite knee.
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