LETS DO THIS!!! MONDAYS WORK OUT!

CIRCUIT 1

Dumbbell Chest Press 3 sets of 12
strengthen your shoulders and your chest in one move.
this is pretty easy you start like you see in the picture make sure when you
bring them down your elbows are out not in and your fist is lined up with your shoulders.
I want 3 sets of these remember not all together you do 1 set then move on to the next workout
which is hack squat do one set of those and then move onto jumping jacks then after you finish all those you go back do the 2nd set of dumbbell chest press and so on. DO YOU GET IT?

HACK SQUAT
3 sets of 12
use the body ball to strengthen you quad
muscles! This is the closest video I could find. all I would recommend
is to put the ball lower in the mid back and also if you can go down as far that is
okay work up to it! remember only do one set and come back.

JUMPING JACKS
3 sets of 1 min
I think everyone know how to do these!


CIRCUIT 2

Dumbbell Chest FLY
3 sets of 12
Grab some weights and perk up your pecs
this one you use the ball and do kinda a butterfly motion
put your hands side by side and like the picture shows
make sure you keep your elbows bent.




SUMO SQUATS
3 sets of 12

This squat modifications places a greater emphasis
on the inner and outer thighs!

with this one remember you do not need to go down as far if you can't
if it is bugging you knees or hips just go half way!

JUMPING JACKS
3 sets of 1minute


CIRCUIT 3

BENCH DIP
3 sets of 12
use a chair or bench
and your own body weight to work your
triceps


LYING LEG RAISES
3 sets of 12
lying leg raises emphasizes the lower abs

some of these videos are very corny!! haha
JUMP ROPE
3 sets of 1 min

CIRCUIT 4
your almost done good job!
MILITARY SHOULDER PRESS
3 sets of 12
the military shoulder press defines and tones the upper
body.
this one do why you are standing
holding them lining up with your shoulders and press
straight up.



BASIC CRUNCH
3 set of 15
I think everyone knows
how to do a basic crunch
just remember to keep your eyes on the
ceiling and you finger tips by your ears.

JUMPING JACKS
3 sets of 1 min

CIRCUIT 5

TRICEP KICKBACKS
3 sets of 12
isolate your triceps and say goodbye to
flabby arms. I just stand up and bend over a little you dont need to put your leg up.

there ya go a hot chick haha!

BICYCLE CRUNCH
3 set of 12
The bicycle targets your rectus
abdominus ( inner and outer oblique)


WA HOO YOU MADE IT THROUGH 1 Work out!!
also if an hour is to long for you busy life only do 2 sets
in each circuit!