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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

Calling all mothers!

I did forget one thing that you should also get is resistance bands.

Ok here is the workout plan:

Monday: Back and Biceps
Tuesday: 30-40 Minute power walk
Wednesday: Chest, Shoulders and Triceps
Thursday: 30-40 Minute power walk
Friday: Legs and Abs
Saturday: 30-40 Minute power walk
Sunday: Rest

Back and Biceps
• Warm up with 5 minutes of skipping followed by 5 minutes of stretching
• Skip 1 minute between each set
• You are going to be doing 4-5 sets per exercise with a rep range of 8-12
Dumbbell Bent-over Row using the step as your bench
Dumbbell Deadlift Exercise Technique and Video
• Lat pull downs with resistance bands Lat Pull Down
Dumbbell Curl
Dumbbell Concentration Curl


Chest, Shoulders and Triceps
• Warm up with 5 minutes of skipping followed by 5 minutes of stretching
• Skip 1 minute between each set
• You are going to be doing 4-5 sets per exercise with a rep range of 8-12
• Giant set means doing these 3 exercise in a row with no rest between them then skip for 1 minute between sets
Dumbbell Lateral Raise
Dumbbell Front Raise
Dumbbell Rear Lateral Raise
• Giant set skip for 1 minute between sets using the stability ball as your bench
Dumbbell Bench Press
Dumbbell Fly
Dumbbell Pullover

Legs and Abs
• Warm up with 5 minutes of skipping followed by 5 minutes of stretching
• You are going to be doing 4-5 sets per exercise with a rep range of 12-20
• using your step Dumbbell Step-up
Dumbbell Lateral Step-up
Dumbbell Straight Leg Deadlift
Single Leg Squat (pistol)
Ball Leg Curl
Dumbbell Single Leg Calf Raise
Ball Crunch
Bent-knee Lying Twist
 
cheap resistance bands work to start....stronger heavier duty ones later on/longer term

theyre easy to stash places :)



p.s. bison is available at b.j.'s wholesale club......oh bison how I love thee
p.p.s. my finicky kids even like bison :)
 
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