10 minutes of the following…
1 minute of each of the following body weight exercises
-flutter kicks
-push ups
-squats
-crunches
-mountain climbers
Repeat
3 sets of 15 reps
-single shoulder press 15# dumbbells
-sumo squat holding 15# dumbbell
3 sets of 15,12,9
-Machine shoulder press
100 assisted pull ups
run 1 mile followed by 20 minutes of fast walking on 4.5% incline
Awesome workout! 😉
Ciao Ginna How you been? I am right now watching you DVD the chapter 2 Glutes and it give me at lot energy sorry for did not contact you I have been training hard and working I just want to tell you a great new I will be competing next month November 19 & 20 in Vegas at the Miss Bikini America I am crazy I know it is different than the NPC for example with the two round and two days like a sport outfit and then the Bikini I am happy you are one of my inspiration for nutrition and training like you say in the DVD 70 to 80% Chapter 3 nutrition. Always Health. Mary K
Ciao Ginna How you been? I am right now watching you DVD the chapter 2 Glutes and it give me at lot energy sorry for did not contact you I have been training hard and working I just want to tell you a great new I will be competing next month November 19 & 20 in Vegas at the Miss Bikini America I am crazy I know it is different than the NPC for example with the two round and two days like a sport outfit and then the Bikini I am happy you are one of my inspiration for nutrition and training like you say in the DVD 70 to 80% Chapter 3 nutrition. Always Health. Mary K
Ciao Mary!! Doing well.. thanks! I am excited you are going to try something new! Best of luck with your prep for the Miss bikini America, how fun to try something different!!! Thank you for your kind words!!!! Yes, So much of success starts in the Kitchen!!
Ciao Mary!! Doing well.. thanks! I am excited you are going to try something new! Best of luck with your prep for the Miss bikini America, how fun to try something different!!! Thank you for your kind words!!!! Yes, So much of success starts in the Kitchen!!