Normal warm-up:
- 3 Rounds
- 10 Push ups
- 10 Air-squats
- 1 lap around the block
- In addition to normal warm-up do 20 unweighted barbell bench presses
3 sets times 5 reps barbell bench-press
Start with an easy weight and add weight each set
For example: 135x5, 155x5, 165x5
Workout:
Chipper: Complete all sets of each exercise before moving on to the next
- 50 air squats (or use dumbbells if you want to add difficulty)
- 40 Sit ups
- 30 Push ups
- 20 Lateral raises
- 10 Lat pull-downs
Cool down at a slow pace on the elliptical for at least 7 minutes
