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.

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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

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

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