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Jay - Friday 62119

 Hey Jay!

Here is your Friday workout!

Remember to text me when you finish.

Have fun!

  Michael


WARM UP!

- 6 minutes light-moderate cardio on elliptical + Dynamic total body warm up

X Behind the head

X Behind the head

- 10 reps

This Guy

This Guy

- 10 reps

This Guy

Reach and Open

- 10 reps

Palms Out and Up

Palms Out and Up

- 10 reps

March in Place

March in Place

- 10 reps each side

Standing Kick Buts

Standing Kick Buts

- 10 reps each side

Wide Stance Inside Heel Taps

Wide Stance Inside Heel Taps

- 10 reps each side

AFTER THE LAST SET GO INTO...

PART #01

- SUPERSET: Walkout x Push Ups

- REST IN BETWEEN SETS: No breaks

- SETS: 3

E1-- Walkouts 1-ANIMATION.gif

Walkouts

- REPS: 12

Push Ups

Push Ups

- REPS: 10

AFTER THE LAST SET, REST 1 MINUTE AND THEN GO INTO...

PART #02

- SUPERSET: Underhand Press (on the mat) x T- Superman Hold

- REST IN BETWEEN SETS:No break

- SETS: 3

Underhand Press (on the mat)

Underhand Press (on the mat)

- WEIGHT: 2- 15 LB DBs

- REPS: 12 slow

T- Superman Hold

T- Superman Hold

- DURATION: 30 seconds

AFTER THE LAST SET, REST 1 MINUTE AND THE GO INTO...

PART #03

Incline DB Press

Incline DB Press

- WEIGHT:

Set 1: 2- 15 LB DBs

Set 2: 2-20 LB DBs

Set 3: 2-25 LB DBs

- REPS:

Set 1: 12

Set 2: 10-12

Set 3: 8-10

- SETS: 3

AFTER THE LAST SET, REST 1 MINUTE AND THEN GO INTO...

PART #04

Incline Close Grip Press

Incline Close Grip Press

- WEIGHT: 2- 20 LB DBs

- REPS: 10 - 12

- REST IN BETWEEN SETS: 30 seconds

- SETS: 3

AFTER THE LAST SET, REST 1 MINUTE AND THEN GO INTO...

PART #05

- SUPERSET: Flat Bench Press x T- Triceps Dips

- REST IN BETWEEN SETS: 45 seconds

- SETS: 3

Flat Bench Press

Flat Bench Press

- WEIGHT: 2- 25 LB DBs

- REPS: 10

Triceps Dips

Triceps Dips

- REPS: 10 - 12

AFTER THE LAST SET GO DIRECTLY INTO...

PART #06

ISO-prone Cobra Hold

ISO-prone Cobra Hold

- DURATION: 45 seconds

AFTER THE LAST SET, REST 1 MINUTE AND THEN GO INTO...

PART #07

Palm-to-forearm moving plank

Palm-to-forearm moving plank

- REPS: 10

- REST IN BETWEEN SETS: 30 seconds

- SETS: 2

AFTER THE LAST SET, REST 30 SECONDS AND THEN GO INTO...

PART #08

Plank Hold

Plank Hold

- DURATION: 1 minute

- SETS: 1

COOL DOWN

- Stretch moving into each stretch gradually increasing range of motion until you hold. Hold 5-10 seconds.

- OPTIONAL: 5-10 minutes light-moderate cardio on elliptical, stair machine, whatever just to get the blood circulating and to burn a few extra calories.


Great work!

Remember to check-out with me.