Friday workout
Finally friday! Lets celebrate with an intensive but funny work out before enjoying the weekend!
Round 1 (3 rounds)
- Push ups 15
- "Camel" (plank) 20
- Triceps dips with step or a bench
Round 2 (3 rounds)
- Push ups - every alternate left right 10 (5/5)
- Abdomen - "suit case"
- Triceps kickbacks with dumbbells 20 (10/10)
- Jumping rope 100
Friday Bonus: Abs 9 min (3 rounds without break)
- Reverse slow crunches 1min (Lay down on the floor with your legs bent and the feet on the floor. Contract your abs and lift your upper body fast, then go slowly back against the floor and repeat. Fast up, slowly down.)
- Crunches 1min
- Plank 1min
The "Camel" is a variant of the plank where you switch between standing on your elbow to standing on your hands. Important to have your body straight and to contract your abs and butt. Your arms should be straight under your shoulders.
Photos by Jean Lozada Instagram jean_lozada Twitter @jean_lozada
Push ups left/right
Abdomen "Suit case"
Start with your shoulders and feets on the floor, the contract your abs and lift your legs and shoulders at the same time. This is the upper position. Keep this position, go slowly back again and repeat.
