Entire workout based on push exercises and extensions (chest, tris, quads....)
Warm Up
3 rounds
:25 toe walk
:25 duck walk
3 rounds
:25 Spider-Man lunge
:25 bird dog
3 rounds
:25 inchworm with a push up
:25 windmill (from floor)
3 rounds
:25 hand release push up
:25 slow squats
Workout
4 rounds
20 tricep push downs
20 leg extensions
4 rounds
20 leg lifts
20 neutral grip db bench press
4 rounds
20 leg extensions
20 squats
4 rounds
20 overhead tricep extensions
20 push ups
4 rounds
20 belly blasters
20 plate calf raises
Conditioning
8:00 your choice (row, treadmill, ski, bike)
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