Today is our second day of heavy lifting. Smaller muscles, though - Biceps, Triceps and Shoulders. Make sure you are using challenging weight for these muscles as well as CONTROLLING THE WEIGHT THROUGH THE ENTIRE MOVEMENT. Don't rush the reps - slow and controlled will yield much better results in the 12-15 rep range when you do them slowly.
How about one more NEW MOVE? Push Up with a Superman Lift - Perform a complete pushup - at the top of the movement, lift one arm and opposite leg. Modification is to do the pushup on your knees, and keep one knee down as you perform the superman move.
Start by warming up for a few minutes and then work through the cardio circuit, finishing up with your Arms and Shoulders Strength Training Circuit located in the tab to the right.
Go thru the following circuit 3x
50 High Knees
10 Push Ups with Superman Lifts
40 Squat Jumps
10 Step Ups - each leg
30 Jump Lunges
10 Firefly Push Ups
20 Elevated Knee Tucks - in push up position, feet on an elevated surface, tuck one knee at a time towards your chest - FOR A MORE CHALLENGING OPTION - tuck knee in towards opposite elbow
10 Backward Stepping Lunges with Front Kick (10 each side)
TRAIN WITH INTENTION - ONLY 4% OF YOUR DAY - COMPLETELY DOABLE.
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