Something for the Ladies!!!No my ladies i didn't forget about you. I had a month and a half time period when i had those football guys day in and day out so I got carried away but Im back:) Here we go:
Plie' squats what your going to do here is get in front of the dumbbell rack. Now pick a weight you can squat for 15 reps, then rest for 30 sec. now get a dumbbell 5lbs heavier and do 12, then do 10 and finally 6 with your heaviest weight. When your done rest for a min. and go back up in reverse!!! Do two sets....your butt and thighs are going to be done:):)
Next barbell push press. This is a very explosive movement and it uses your entire body so your building more muscle and burning up calories like crazy on this ones. If you use the actual 45lbs. bar then do 3 sets of 5-6. Super set that with Ice skaters for your legs and mainly your BUtt. Do 3 sets of 10 of those
Stability ball dumbbell pull overs for your lats(back) 3 sets of 10 and then flip over and do stab. ball push-up for your chest and triceps. back to back movements more bang for your buck.
Last we move on to a Tri-set(yeah you guessed it, three movements back to back in one set)
You have Stab. ball Leg curls 10 reps
You have Kick backs or butt kicks...for your butt of course 15 reps per leg
last you have stab. ball pass. pass the ball from your feet to your hands back and forth...really hits the abs!!!! blast out 3 sets/
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