Body by Steph..

You will need a step, two bars (one heavy and one lighter), two or three sets of dumbbells. Heavier than normal.

Set #1 - I ran through this 3 times. Body Bar

• Reverse lunges with the bar on shoulders x 16
• Bicep curls with the bar (16)
• Front raise with the bar (16)
• Behind head shoulder press (16)
• Side plyo jacks on the step - with left foot on bench then jump up for jax and when you come down right foot is on bench

Go through everything 3 times

Set #2 - did this 2 times. Dumbbells

• Stand to sit leg lift repeater. Sitting on the step, dumbbells in your hands, put your feet under you, hip distance apart, stand up, sit down, extend your legs out in front of you and squeeze your quad muscles, and repeat.
• Dead lifts - 20
• Upright rows - 20
• Combine both together for 20
• Mountain climbers off the bench for one minute!

Set #3 - set of normal weight dumbbells and heavy dumbbells

• Shoulder presses - 16 with the heavy dumbbells
• 2 Handed triceps extensions behind the head
• Reverse flies -16 then alternating singles for 16

* First we went through it using the heavy dumbbells and then using their normal weight dumbbells.

Set #4 - dumbbells of their choice incline bench do this 2 times

• Incline hammer curls - 16
• Flat curls - 16
• Then alt from Hammer to flat for 16 reps.
• Chest flies- with palms facing feet 16
• Skull crushers 16
• Straight arm lat pullover -16

Scoot down on the bench where you butt is hanging off of the bench and to 20 hip extensions and while you have thier hiney's in the air bring your knees in together and then out for 15!! Ouch!!

20 Dips and 25 pushups off the bench!!!

Then do abs and stretch.

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