So again…do 50 seconds of each of the 4 exercises with 10 seconds of rest in-between. Repeat 4 rounds for a total of 16 rounds (16 minutes) Exercise 1 – Bicep curl with shoulder press: Pick the correct weights (I usually use 8-10# weights…I
told you WEAK) and follow the example from the picture below.
Exercise 2 – Tricep extensions: Grab a dumbbell and hold it above your head, lower it as far as
you can making sure to keep your arms/elbows close to your head.
Exercise 3 – Chest presses: This one requires a band. I have one that I bought, you can usually
find them at the gym as well. I put mine around a pole at the gym, facing away from
the pole stand far enough away that when you press your arms out it works your
Exercise 4 – Push ups: You know this one. Good old fashioned push ups…do as many as you can
on your toes and then transition to your knees if you need to…just don’t give up!