Thursday, 9.18.08

Plan - Lower Body & Abs

6 min walk to gym

circuit #1 - machines
lying hamstring curl 12/55
leg extension 12/85
butt blaster 24/85
leg press 15/160
Repeat for 3 sets
(time: 14 minutes)

10 minutes HIIT on the elliptical

circuit #2 - free weights, body weight
squat (varying hand position) 15/50
walking lunge with medicine ball twist 16/10
wide leg dead lift 12/50
plie squat 15/50
mountain climbers 40 seconds
Repeat for 3 sets
(time: 16 minutes)

10 minutes HIIT on treadmill

circuit #3 - cable station
cable kick back 15/50
cable adduction 15/50
cable abduction 15/50
First right leg, then left leg
bench jack knife 20
weighted stability ball crunch 20/25
Repeat for 3 sets
(time: 15 minutes)

10 minutes HIIT on stationary bike

~o~

Later that evening: 45 minute race walk