Standing Chest Fly
Pick a weight on the cable machine that’s challenging and start. Stand facing away from the machine with a handle in each hand and your arms to your side. Keep them in a slightly bent position. Slowly bring your hands together in front of you with the palms facing in, just like you’re about to give someone a hug. When your hands come close together, stop and slowly bring them back to the starting position. Do 8-13 reps 3 times.
Tricep Cable Pulldown
Hold the bar with an overhand grip and pull down until your forearms are parallel to the floor with your elbows close to your body and your wrists locked in a straight position. This is your starting point. Moving only your forearms, push the bar down towards the floor until your arms are fully extended and you feel a stretch in your triceps. Hold for a count of one and squeeze your triceps. Do 3-13 reps 3 times.
Do 3 minutes of jump rope 3 times with a minute break in between and finish with a stretch.
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