Friday Full Body Workout

5 minute warmup, plus stretching

Ab Exercises

25 regular crunches

20 reverse crunches - lie on your back. Raise your legs, feet flat, raise your butt up off the ground and pulse your heels toward the ceiling

15 oblique V-ups - lie on your side, stretch the arm on which you are lying straight out from your shoulder. Place the other arm behind your head. Lift your upper body up off the ground while raising you legs off the ground (keeping your legs together) like a V. Repeat on the other side

30 second plank

Repeat ab exercises

24 walking lunges

1 minute wall squat

12 pushups

12 overhead tricep extensions - Stand, feet hip-width apart, arms raised above your head holding dumbbell securely with both hands.  Slowly lower dumbbell behind your head, bending your arms at the elbows and keeping your elbows close to your ears. Repeat 12 times.

12 chest flys - Lie on your back with your arms extended out from your shoulders, holding a weight in each arm. Raise arms over your chest as if you were hugging a tree. 

12 skull crushers - Lie on your back a weight in each hand. Raise arms up straight, fingers facing each other. Lower arms toward your head, bending at the elbow,keeping your upper arms straight and your elbows stationary, the weights should stop next to your ears. Raise arms to straight again.

12 back rows - Stand with your feet shoulder width apart. Bend at the waist, keeping your back flat, your spine should always remain in line. Arms should be hanging down toward the ground, palms facing each other. Bring the weights up toward your armpits, bending at the elbows. Remember you should feel like your shoulder blades are trying to touch.

12 shoulder extensions - Stand with your feet shoulder width apart. Holding a weight in each hand. Raise your arms out straight to the side. Lower then, raise your arms up straight out in front of you. The two moves equals one rep.

12 back extensions - Lie on your stomach with your arms and legs stretched out (like Superman flying). At the same time, raise your arms and legs. Remember to keep your spine in line, so you should still be looking at the floor not at the wall in front of you.

12 bicep curls

Repeat the above exercises if you have time.

Cool down and stretch.