12.16 - 12.18.08

Tuesday -
6 min walk
48 min elliptical intervals
6 min walk

Wednesday -
6 min walk to gym

squat w/body bar press 15/24 X 4

1 arm snatch 12/15, 10/30, 8/35
step up w/side leg raise 12/30 each leg X 3
stability ball pushup 10 X 3
(done as alternating sets)
--2 min treadmill

incline chest press 18/50, 15/60, 12/70
stability ball hamstring curl 15 X 3
box lunge 15 sets X 3
(done as alternating sets)
--2 min treadmill

Sumo squat w/triceps extension 20/25, 15/30, 12/35
incline pec fly 18/60, 15/70, 12/80
mountain climber 18 sets X 3
(done as alternating sets)
--2 min treadmill BACKWARDS

back extension 12 X 3
bicycle crunch 20 sets X 3
(done as alternating sets)
10 min elliptical

STRETCH - 8 min

6 min walk home

Total workout time: 1:29 hr plus stretch = 1:37 hr (Resistance: 1 hr)

Thursday -

Cardio -- 67 min.

6 min walk to gym

25 min treadmill
3 min 1%, 4.0 mph
1 min 6%
2 min 3 %
1 min 7%
2 min 4%
1 min 9%
2 min 5%
1 min 10%
2 min 6%
5 min 15% incline, 3.0 mph BACKWARDS
6 min. forward again, 4.0 mph decreasing incline every minute by 3%
30 min elliptical mountain setting
6 min walk home