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| Do Day 4- Do one Group Chin up/Chair Dips/Thai Alternating Situp then repeat move on to next group |
| Chin Up |
2x40 Sec |
Grab bar with hands facing youself and raise you chin over the bar. |
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| Chair Dips |
2x40 Sec |
Grab a chair or bench and put feet straight out in front of you with hand holding on to bench facing outward. Lower yourself down and up keeping you elbows in. |
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| Thai Alternating Situp |
2x40 Sec |
Lay down keeping bring knees toward chest and then put both hands on you head and touch each knee one at time with you elbow rotating side to side. |
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| Deep Swimmer Press |
2x40 sec |
Stand with dumbbells pressed against chesk with hands facing chest. Lift weight above you heads rotating hands away from you. |
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| Curl Up Hammer Down |
2x40 Sec |
stand with weights in front of you hands faceing out lift weights to chest then rotate hands in and lower weights |
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| Plank Side obliques |
2x20 Sec each side |
lay on your side on your forearm and feet with a straight body then lower you hips and raise up. |
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| Static Arm Curls |
2x40 Sec |
start with one arm bent in front of you and do 4 curls with the other arm then reverse arms. |
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| Pour Fly |
2x40 Sec |
Hold light dumbbells to your side then raise weight out to your sides keeping you arms straight then rotate arms forward like pouring something. |
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| Dumbbell Front Twist |
2x60 Sec |
Stand up keep dumbbell in front of you then rotate at the hips keeping weight straight in front of you. |
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| Barbell Curl |
2x40 Sec |
Stand and hold barbell in a curl postion then curl weight. |
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| Front to Back Tricep Extension |
2x40 Sec |
Stand raise weight and bend elbow lowering weight behind head then in front of the head. do one arm for 20 seconds then the other arm for 20 seconds |
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| Partner Medicine Ball Twists |
2x60 Sec |
Stand back to back with a partner and rotate a medicine ball between the two partners. |
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| Light Medicine Ball Lift |
2x40 Sec |
Lay on floor keep feet slightly off the ground have partner place medicine ball on ankles and hold for 30 sec off of the ground. |
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Lay on back with legs crossed and keep hands above head lift chest toward the sky and then over the legs. 
