Weights will change your body!
When I first did this workout the phrase “To failure” came to mind. It is mostly an upper body workout. My arms were definitely spent after this. Make sure you warm up with squats, pushups, lunge stretches, and running in place for 5 minutes. Also, you’ll do a lot of reps. 8-12 lb. weights for women is recommended. 5 lb. weights for beginners. Here it is:
100 walking lunges
SHOULDERS:
Upright rows (1 minute)
Lateral raises (1 minute)
Overhead Press (1 minute)
30 second rest. 3 SETS
100 jumping lunges
BICEPS:
Full bicep curl (1 minute)
Top half bicep (45 sec.)
Bottom half bicep (45 sec.)
30 sec. rest. 3 SETS
100 walking lunges
TRICEPS:
15 Tricep pushups
Head bangers (1 minute)
Tricep overhead extension (1 minute)
30 sec. rest. 3 SETS
100 Jumping Lunges
ABS:
20 full sit ups
20 ab lifts right side
20 ab lifts left side
30 sec. rest. 3 SETS
That’s all. Work hard and have fun!
