Arms/Abs/Butt Workout

It is nice to do workouts at home.  I put together different workouts and a few local ladies join together to get our bodies stronger, healthier and it feels good to do it with other friends.  I totally need accountability and knowing others are showing up really helps with that.

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30/20/10           ARMS & CARDIO BLAST

NEED: Weights & Mat

STANDING

  • CURL TO OVERHEAD PRESS
    • SEAL JACKS
  • KICK BACKS
    • SEAL JACKS
  • PLIE` SQUAT TO UPRIGHT ROW
    • SKATERS
  • HAMMER CURL
    • SKATERS

MAT WORK  (laying on back)

  • PRESS
    • BICYCLE CRUNCHES
  • FLYS
    • OBLIQUE TO R
  • SKULL CRUSHERS
    • OBLIQUE TO L

30/25/20           AB/BUTT BLAST

  • BRIDGES 30
    • CENTER CRUNCHES 30
  • BRIDGES 25
    • FLUTTER KICKS 25
  • BRIDGES 20
    • SCISSOR KICKS 20

So the way that this 30/20/10 workout works- is you go through all the standing exercises and start with 30 reps for each.  Then repeat the sequence again except do 20 reps and finally 10 reps of each exercise.  Mat exercises are up next and will repeat the 30/20/10 rhythm.  Finally, move on to the ab/butt blast section and repeat in the same way.  I did the ab/butt section different as we did not have enough time to complete 3 sets; you will see the number we did for each exercise.

Also, this was our first week of getting back into working out again and so the reps were much lower than what those in more advances shape can do.  Feel free to change the numbers to what will challenge you.

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