30 min quick workout #2

Lower Body
Chair Knee Lifts
a. Each set consists of 8 reps on leg
b. 2 sets

Body Squats (w/ or w/o weight)
a. Each set with build of the previous one
b. 5 sets ( 5, 10, 15, 20, 30)

Overhead Forward/ Backward Lunges (w/ or w/o weight)
a. F/B =’s one rep
b. 2 sets (5/5, 5/5)

Upper Body
Partner Negative Bench
a. Partner push the bar on your chest as you push back for (6, 10, 15) seconds
b. Perform 3 reps as fast as possible
c. 3 sets

Military Should Press (standing or seated)
a. Dumbbells pushed over head and lowered to ear/ eye level.
b. Weight can increase between sets
c. 4 sets (8, 8, 6, 4)

Pull Over to Press
a. Using a bent bar (ez-bar) lying on a bent facing up
b. Bar starts on chest and hands are close grip (elbows stay tight in)
c. Bar is brought overhead and close to the body as motion behind begins
d. Bring bar back to chest and press upward and vertical to the ceiling

Chair Dips
a. Feet can be elevated if you desire a challenge or remain on the floor.
b. Reps for each set should increase
c. Perform exercise with good technique and depth
d. 4 sets (5, 10, 15, 20)