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Wide Arm Push-Up
- 5 reps (PR) 9
- 3 reps 5
- 3 reps 5
- Shoulder-Width Apart
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Kneeling Push-Up
- 3 reps 1
- 8 reps 5
- 10 reps (PR) 6
-
Dumbbell Squat
- 10 lb x 10 reps 38
- 10 lb x 15 reps (PR) 40
- 10 lb x 15 reps 40
- 10 lb x 12 reps 39
- 10 lb x 13 reps 39
- 10 lb x 13 reps 39
- Set 1-3 Plie Squats Set 4-7 Squats with Narrow Feet *Go up in weight next week
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One-Arm Dumbbell Row
- 10 lb x 12 reps 42
- 10 lb x 15 reps 43
- 10 lb x 15 reps (PR) 43
- All above Left Side. The right side (since this were alternating) is 12/12/14
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Full Bridge
- 16 reps 31
- 22 reps (PR) 42
- 21 reps 40
-
Body Weight Squat
- 24 reps (PR) 20
- 24 reps 20
- 24 reps 20
-
Standing Inner-Biceps Curl
- 8 lb x 8 reps (PR) 15
- 8 lb x 6 reps 14
- 8 lb x 6 reps 14
- Slow
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Standing Dumbbell Triceps Extension
- 8 lb x 9 reps 21
- 8 lb x 13 reps 22
- 8 lb x 13 reps (PR) 22
- *Go up in weight next week
-
Standing Calf Raise
- 35 reps 7
- 35 reps 7
- 35 reps (PR) 7
- As many as you can for one minute
-
Front Dumbbell Raise
- 8 lb x 10 reps (PR) 21
- 8 lb x 10 reps 21
- 8 lb x 8 reps 20
- Alternating Last set slowwwww
-
Standing Dumbbell Upright Row
- 10 lb x 10 reps 32
- 10 lb x 10 reps 32
- 10 lb x 12 reps (PR) 33
-
Mountain Climbers
- 20 reps 9
- 25 reps (PR) 12
- 20 reps 9
- As many as you can for one minute. After the above reps I did knee to elbow's until the rest of the minute was finished.