Kayla Workout Program Wednesday Weeks 10&12

Wednesday, May 06, 2015 Nakedly Dressed 0 Comments

And it's Wednesday and that means it is arms workout day yeahh show me your excitement yeah I want to see it. Guys can you believe we are almost done with this program such a great feeling isn't it? I am so proud of all of you and you can always come to this program and please keep me updated to your progress and show me your results and send me pictures I will be happy about it. Let's noe start working out

Circuit 1:
15 weighted squat clean & press
36 or 18 each side commandos
20 laydown push ups with tuck jump
20 decline push ups
after 7 minutes little break
Circuit 2:
24 or 12 each side spider push ups
30 tricep dips fet raised
15 bosu burpees
20 split leg push ups

Explanation:

 Weighted squat clean & press: more explanation here

Commandos: more explanation here

Laydown push ups with tuck jumps: this workout is mix between Lay push ups click it to see how to do it and Tuck jumps also clikc on name of workout which is tuck jumps to see how to do it you first do laydown push ups and then you stand up and do tuck jump

Decline push ups: for more explanation here

Spider push ups: assume a push up position with your feet approximately HIP width apart. As you bend your arms lower your torso to the floor, release your LEFT leg and lift it towards your LEFT shoulder at a 90 degree angle. At the same time, rotate your shoulder slightly to the LEFTm which will allow you to look at your knees. Hold this position for two seconds before returning your shoulder and left knee to starting position

Tricep dips feet raised: more explanation here

Bosu burpees: more explanation here

Split leg push ups: start with both hands on the floor slightly further than shoulder width apart and feet together behind resting on the balls of your feet. Quickly jump both feet outwards and inwards whilst stable through the upper body. Bend your arms and lower your torso to the floor util your arms form a 90 degree angle. Push through your chest and extend your arms to lift your body back into push up position

So this one was a bit challenging but kind of fun wasn't it? Totally great arm workout and you see it is getting harder but I know you can handle it and I got great playlist for your motivation here is link to it Workout playlist

Have fun working out till Friday

X.o.X.o
Nakedlydressed

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