Secondly just for Adam! An explanation of how to do it!
Pullups: These are self explanation enough. Grip the bar with your palms facing away from you and use as wide a grip as you can. Because we're in a gym amd we're weak girls we do them on a machine which means we don't lift out whole body weight. (That's called assisted pullups)
Deadlifts: Get a bar with weights either side. Squat down pick up the bar, stand up straight, then bend down again to put it down. Important to get the right technique here, so check out the diagram I poached. You should be using your quads not your back to do the lifting.
Pushups: Just pushups (I do girly ones)
24 inch box jumps: Find a box that is 24 inches tall, jump onto it with both feet together, then jump off it again. That is 1 rep. Easy!
Floor wipers: Get a bar with weights either end. Lie on the floor on your back. Head resting on the mat. Hold the weight directly above you with both arms. Now raise yours legs straight together to one side, bring them down to the floor then up to the other side.
Single-arm Clean-and-Press: Grab a dumbell, put it on the floor by your right leg, bend your knees pick up the dumbell with your right arm, stand straight, then lift it up to your shoulder, then raise it above your head then back down again. Then do 25 reps then do your left arm. Just like the clean and press weight lifters do in the Olympics but only one arm at a time!
Then do some more pullups! These totally kill me. I managed to do 15 then 10 then 5 then 3 then 2!
That's it! Easy! If you want further explanations I'm sure all these exercises can be found on the internet... no excuses!
Love
Mindy
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