Warm up:
- 2-3 minute jump rope
Workout:
- Low cable crossover: 3 x 16-20. 40 lb (1 minute jump rope between sets)
- Cable Crossover: 3 x 16-20. 40 lb ( 1 minute bench step ups between sets)
- DB flyes: 3 x 16-20. 20 lb (1 minute squat jumps between sets)
- Cable rope overhead triceps extension: 3 x 16-20 , 30 lb (1 minute side to side shuffle between sets)
- Cable lying triceps extension: 3 x 16-20, 30 lb (1 minute kettlebell swings – 8kg between sets)
- Triceps pushdown (rope attachment) : 3 x 16-20. 40 lb (1 minute goblet squat -30 lb between sets)
- Cross-body crunches: 3 x 16-20 ( 1 minute running in place between sets)
- Standing cable woodchop: 3 x 16- 20, 20 lb (1 minute lunge jumps between sets)
Today my knee didn’t hurt much except for the goblet squats, but still got things done in a timely manner and worked up a good sweat. The more reps, I lowered my weight, but it brought on muscle soreness in a different way, really focused on pushing my cardio and also getting through this rep range.
Fitness WonderWoman,
Shay-lon xo
Be the best version of you 