Crooms Rooms Weight Room 1/19

 In Zero Hour Basketball
0

I will periodically be posting videos of the different work outs that I would like you to complete.
It is required that you check in each morning on Google Meet to take attendance, I know many of you may not be able to work out then but you still must attend class to check in and complete your work out at some point of the school day.
If there are any questions please feel free to email or write on the class wall, below is a snapshot of your week.

Monday (MLK Day)
No School

Tuesday
8:15 – 9:09 Period
-8:15-8:20- Check in on Google Meet
-Complete Bell Work while on Google meet
– Complete the assigned work out
Wednesday
8:15 – 9:09 Period
-8:15-8:20- Check in on Google Meet
-Complete Bell Work while on Google meet
– Complete the assigned work out
Thursday
8:15 – 9:09 Period
-8:15-8:20- Check in on Google Meet
-Complete Bell Work while on Google meet
– Complete the assigned work out
Friday
8:15 – 9:09 Period
-8:15-8:20- Check in on Google Meet
-Complete Bell Work while on Google meet
– Complete the assigned work out

Work Outs

Monday
NO School

Tuesday (Chest)
bench press 14,12,10,8 / if no weights push ups 5×10
single arm row 4×10 / if no weights get a 1 gallon jug and do 5×15 single arm row
incline bench press 14,12,10,8 / if no weights incline push ups on a ledge 5×10
decline DB press 3×10 / if no weights decline push ups on a ledge 5×10
upright row 3×10
Fly/DB chest press Super Set 3×10 / if no weights grab water bottles and do flys and chest press 5×10
Curls 3×10 / if no weights use water bottles
50 Crunches
40 Bicycles
30 Knee to Chest
20 I sit ups

Wednesday (Legs)
Squats 14,12,10,8 / if no weights Air Squats 5×15
Deadlift 14,12,10,8 /if no weights Use gallon to do deadlift 5 x10
Lunges 3×10 / if no weights just do lunges 3×10
Bulgarian Squat 3×10
Step ups 3×10
Sit ups 3×20
leg lifts 3×20
V-Ups 3×20
Russian Twist 3×20
50 Crunches
40 Bicycles
30 Knee to Chest
20 I sit ups

Thursday(Chest)
bench press 14,12,10,8 / if no weights push ups 5×10
single arm row 4×10 / if no weights get a 1 gallon jug and do 5×15 single arm row
incline bench press 14,12,10,8 / if no weights incline push ups on a ledge 5×10
decline DB press 3×10 / if no weights decline push ups on a ledge 5×10
upright row 3×10
Fly/DB chest press Super Set 3×10 / if no weights grab water bottles and do flys and chest press 5×10
Curls 3×10 / if no weights use water bottles
50 Crunches
40 Bicycles
30 Knee to Chest
20 I sit ups

Friday(Legs)
Squats 14,12,10,8 / if no weights Air Squats 5×15
Deadlift 14,12,10,8 /if no weights Use gallon to do deadlift 5 x10
Lunges 3×10 / if no weights just do lunges 3×10
Bulgarian Squat 3×10
Step ups 3×10
Sit ups 3×20
leg lifts 3×20
V-Ups 3×20
Russian Twist 3×20