Thanks for stopping by my blog! I'm Lisa a mom to two girls and a wife to a US Navy Submariner. I have a passion for running, nutrition and all things fitness. For me running or training hard at the gym equals 24 hours of complete joy in a day. If this blog inspires and helps motivate you, then I hope you continue reading.

Follow by Email

My Blog List

28 September 2012

The Upper Body Cardio Countdown Workout


Don't forget to tune in online and watch the Olympia!!! Be inspired!!! Find it HERE!! 

I had to workout at home yesterday. Most of the time (for me) home work outs tend to get boring. I decided to switch things up a little bit and try another bloggers workout.

The upper body cardio countdown workout via pojo fitness. I enjoyed this work out, my abs are sore! I will continue to use the upper body cardio countdown workout in my routine. Thanks Liz for sharing!!

                 the upper body cardio countdown workout

set 1 & 3 you will do...
10 pushups
9 dips
8 pushups
7 dips
6 pushups
5 dips
4 pushups
3 dips
2 pushups
10 dips

1 minute burpees 

set 2...
10 dips
9 pushups
8 dips
7 pushups
6 dips
5 pushups
4 dips
3 pushups
2 dips
10 pushups

1 minute burpees

set 3...
repeat set 1

1 minute burpees to finish

Back:
DB Rows 16 Reps 3 Sets
Pullups (Assisted) 10 Reps 3 Sets
BB Bent Over Rows 12 Reps 3 Sets
Biceps:
DB Curls 12 Reps 3 Sets
Hammer Curls 12 Reps 3 Sets
BB Curls 8 Reps 3 Sets
Triceps:
DB Kickbacks 12 Reps 3 Sets
Overhead Extensions 12 Reps 3 Sets
Dips (Body weight) 20 Reps 3 Sets
Shoulders:
DB Press 16 Reps 3 Sets
DB Side Raises 12 Reps 3 Sets
Plate Front Raises 12 Reps 3 Sets

No comments:

Post a Comment