Exercise: Hip Pump/CrunchDescription: Kind of like the illustration, but while holding a 20 lb weight straight above the chest, after returning hips to the floor, crunch 20 lb weight towards toes with legs at 90 degree angle.
Muscle Focus: Core/Abdominals
Reps: 30
Weight: 20 lbs
Max HR: 102 bpm
Exercise: Stomach Crunch w/ weight
Description: See above image
Muscle Focus: Core/Abdominals
Reps: 30
Weight: 20 lbs
Max HR: 105 bpm
Exercise: Dumbbell Punch
Description: See above image
Muscle Focus: Bicep/Tricep
Reps: 30/arm
Weight: 20 lbs
Max HR: 135 bpm
Exercise: Torso Twist
Description: See above. Move hips as little as possible and flex stomach muscles during for maximum effect.
Muscle Focus: Core/Abdominals
Reps: 90
Weight: 25 lbs
Max HR: 120 bpm
Exercise: Bicep Curl
Description: See above. Keep wrists flat, dont curl, flex bicep during upward motion, lower slowly.
Muscle Focus: Bicep
Reps: 24
Weight: 25 lbs
Max HR: 109 bpm
Exercise: Dumbbell Swing
Description: See above
Muscle Focus: Lower Back
Reps: 30
Weight: 40 lbs
Max HR: 140 bpm
Exercise: Flat Dumbbell chest Press
Description: See above, keep arms high on chest, make smooth fluid motions.
Muscle Focus: Chest
Reps: 30
Weight: 35 lbs x 2
Max HR: 129 bpm
Exercise: Incline Chest Flyes
Description: See above
Muscle Focus: Chest
Reps: 24
Weight: 30 lbs
Max HR: 139 bpm
Exercise: Dumbbell Shoulder Press
Description: See above
Muscle Focus: Shoulder
Reps: 24
Weight: 20 lbs x 2
Max HR: 144 bpm
Torquemada approves!
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