One Step At A Time - Workouts

A workout for when the legs could really just use a rest day.

♥ Warm-up

♥ Dumbbell Bench Press (set of 15)
♥ Extended Crunches on Ball (set of 20)
... repeat above
(add in 1-2 min cardio if desired)
♥ Two Arm Dumbbell Row (set of 15)
♥ Oblique Twist on Ball with weight (set of 20)
... repeat above
(add in 1-2 min cardio if desired)
♥ Standing Twisting Dumbbell Press (set of 15)
♥ Diagonal Wood Chops (set of 12 - 1st set to the left, 2nd set to the right)
... repeat above
(add in 1-2 min cardio if desired)
♥ Overhead Dumbbell Tricep Extension (set of 12-15 - 1st set on left, 2nd set on right)
♥ Side Plank (hold for 30 seconds - 1st set on left, 2nd set on right)
... repeat above
(add in 1-2 min cardio if desired)
♥ Bicep Curl - both arms together (set of 15)
♥ Plank (hold at least 30 seconds - increase on subsequent workouts)
... repeat above

♥ STRETCH!

Warm-up

2 min high intensity cardio

Bicep Curls  (1st set x 15, 2nd set x 12 with slightly less weight)
Squats with weights (both sets x 15)
* repeat above two moves
Crunch (25)
Reverse Crunch with toe touches (20)

2 min high intensity cardo

Push-ups (1st set 12-15, 2nd set 10-12)
Lunges with weights (both sets x 12)
*repeat above two moves
Bicycles (50)

2 min high intensity cardio

Chest Flies (1st set x 15, 2nd set x 12 with slightly less weight)
Bridge (both sets x 15)
*repeat above two moves
plank (30 seconds)
oblique crunches (15 to left)
plank (1 minute)
oblique crunches (15 to right)

STRETCH!!!!!