Week Two, Day Two Workout

Hello friends!  Heard I missed a hard workout last night.  I "almost" regret it, because next time we do the hall walk it will be harder since I missed this one!

On to the workout:

Arms

1.  Standing dumbell curls with kickbacks

     i.  4 sets of 10 reps with partner

2.  Single arm kickbacks (above the head)

     i.  3 sets of 10 reps switch without a rest

3.  Hammer Curls with Front Wrist Rolls

     i.  4 sets of 10 reps

4.  Close Group Bench with Leg Outs

     i.  4 sets of 10 reps

5.  Rope Push Downs and V-Bar Pushdowns

     i.  4 sets of 10 reps

6.  Gunslingers with Partner (slowly)

     i.  Everyone has a set of dumbells

7.  Side Raises with Partner

     i.  4 sets of 10 reps

     ii.  Not too high

8.  2 Line Chest Pass with movement

Most of this stuff you can look up online if you don't know what they are.  But the group exercises is what makes these workouts so special!

Close Group Bench With Legouts:

Large plastic bar in the middle.  Two sets of three people (similar height best).  Three on one side of the bar, three on the other.  Head to head.  Laying down.  Grab bar.  Put arms straight up in the air.  Then you do all these leg exercises.  It can be changed depending on what you want to work on.  Leg outs, bicycle, One legouts, leg lifts, any particular torture you may desire.

Even though this is an arm workout, you'll notice everything else is working too.  Legs, outer abs, all sorts of muscles you didn't know you had.


The group work also lets you build camaraderie with your workout group.  I work out with some great ladies.  Some I knew, some I didn't.  Now we all know each other in passing, and are working together with a common goal.


See you Monday Ladies!