Chest and Shoulders Session

3 sets 10-15 reps

  • Plank rows with 12lb dumbbells
  • Chest flies on 2 stability balls, in modified position
  • Pushups on 2 different size medicine ball (failure into modified)
  • Modified pushups with hands at extended reach
  • Stability ball with feet on wall, back hyperextended, 12lb dumbbell chest flies
  • Supermans with 12lb bodybar pushouts
  • 12lb bodybar kayaking with bicycle kicks
  • Leg lifts
  • Full body tucks

10 minute elliptical

1/3 mile 30m swim, breaststroke


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