workout 9.13.08 - full body

6 minute walk to the gym.
Circuit #1 - all done as a giant set
squat - press 15/40, 12/40, 15/40
scorpion pushups 16, 16, 16
step up with hammer curl 10 /40, 12/24, 12/24 on a 12" step
toe touch crunch 30, 30, 30
--At the end of the three giant sets
10 minutes hill intervals on the elliptical
Circuit #2 - all done as a giant set
plie squat with bent arm lateral raise 15/24, 15/24, 15/24
deadlift to upright row 15/30, 15/30, 15/30
tricep extension on one leg EACH ARM 15/20, 15/20, 15/20
one knee in crossover crunch 40, 40, 40
--At the end of the three giant sets
10 minutes sprint intervals on the treadmill 4% incline
Circuit #3 - all done as a giant set
chest press on stability ball 20/40, 20/40, 20/40
wide grip lat pulldown 12/90, 12/90, 12/90
box jumps on 12" step 10, 10, 10
double crunch 20, 20, 20
--At the end of the three giant sets
10 minutes sprint intervals on the stationary bike
Circuit #4 - all done as a giant set
plank with knee cross under 10, 10, 10
side plank with leg lift both sides 30, 30, 30
stability ball leg curl 20, 20, 20
crunchy frog 20, 20, 20
STRETCH 10 minutes
6 minute walk home