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Jay - Friday - June 7th

 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 DIRECTLY INTO...

PART #01

- SUPERSET: Walkout x Medicine Ball Slams

- REST IN BETWEEN SETS: No breaks

- SETS: 3

E1-- Walkouts 1-ANIMATION.gif

Walkouts

- REPS: 10

Medicine Ball Slams

Medicine Ball Slams

- REPS: 25

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

PART #02

- SUPERSET: Against the Wall Neutral Grip Row x Stability Ball Thumbs Up Superman x Hammer Curls

- REST IN BETWEEN SETS: 1 minute

- SETS: 3

Against the Wall - Neutral Grip Bent Over Row

Against the Wall Neutral Grip Row

- WEIGHT: 2-15 LB DBs

- REPS: 12

Stability Ball Thumbs Up Superman

Stability Ball Thumbs Up Superman

- REPS: 12

Hammer Curls

Hammer Curls

- WEIGHT: 2- 15 LB DBs

- REPS: 10 slow

AFTER THE LAST SET, GO DIRECTLY INTO...

PART #03

I-Hops

I-Hops

- REPS: 20

SETS: 1

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

PART #04

Overhand Row with Chest against Incline Bench

Overhand Row with Chest against Incline Bench

- WEIGHT: 2- 25 LB. DBs

- REPS: 12 reps

- REST IN BETWEEN SETS: 45 seconds

- SETS: 4 sets per side

AFTER THE LAST SET, GO DIRECTLY INTO...

PART #05

I-Hops

I-Hops

- REPS: 20

- SETS: 1

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

PART #06

Incline Bench Biceps Curls

Incline Bench Biceps Curls

- WEIGHT: 2- 12 LB. DBs

- REPS: 10 reps

- REST IN BETWEEN SETS: 45 seconds

- SETS: 4 per side

AFTER THE LAST SET, GO DIRECTLY INTO...

PART #07

I-Hops

I-Hops

- REPS: 20

- SETS: 1

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

PART #08

Straight Arm Sit Up

Straight Arm Sit Up

- REPS: 20

- REST IN BETWEEN SETS: 30 seconds

- SETS: 3

AFTER THE LAST SET, GO DIRECTLY INTO...

PART #09

Figure 4-Side Planks

Figure 4-Side Planks

- REPS: 10 per side/ 1 side at a time

- REST IN BETWEEN SETS: No Break

- SETS: 2

AFTER THE LAST SET, GO DIRECTLY INTO...

PART #10

Figure 4-Side Plank Hold

Figure 4 side Plank Hold

(right side)

- DURATION: 30 seconds

AFTER THE LAST SET, GO DIRECTLY INTO...

PART #11

Figure 4-Side Plank Hold

Figure 4 side Plank Hold

(left side)

- DURATION: 30 seconds

AFTER THE LAST SET, GO DIRECTLY INTO...

PART #11

ISO-Prone Cobra Hold

ISO-Prone Cobra Hold

- DURATION: 45 seconds

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.