July 20 Workout: Lady Spartan Weights 1
Warm Up
For this workout, you will need weights and a mat.Warm Up
Elastic Stretching: Light jog with
Windmill Arms
Arm Circles Forwards
Arm Circles Backwards
Power Skips
Hip Flexor Openors
Workout
Click each exercise for a link to a YouTube Video Tutorial for that exercise.Workout
Squats with weights held at sides: 2 sets of 12
Shoulders (Y's, T's, W's, L's): 2 sets of 8 each
Weighted alternating lunges: 2 sets of 15
Seated Dumbbell Military Press: 3 sets of 8
Dumbell Front Arm Raise Squats: 4 sets of 8
Side Dumbbell Flies: 2 sets of 10
RDL's: 4 sets of 8
Upright Rows: 4 sets of 6
Calf Raises with weight held at sides: 2 sets of 20
Push Ups: 4 sets of 10
Abs (Choose any combination of the following Bicycles, Mason Twist, V Sit Ups, Crunches, 1 minute low plank): 4 sets of 25
Cool Down
Click the Static Stretching link to follow along with the Cool Down VideoCool Down
Be sure that you recorded all of your weights and reps on the
Be sure that you recorded all of your weights and reps on the