12.22 - 12.24.08

Monday, 12/22

10 min elliptical

squat w/press (body bar) 15/24 X 4

1 arm snatch - each arm - 15/25, 12/30, 8/35
step up w/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 20 X 3
box lunge 15 sets X 3
(done as alternating sets)

-- 2 min treadmill

Sumo squat w/triceps extension 15/25, 12/30, 12/35
incline pec fly 15/50, 12/60, 10/70
mountain climber 15 sets X 3
(done as alternating sets)

-- 2 min treadmill

back extension 12
bicycle crunch 20
Repeat for 3 sets

Total time for workout: 1 hr 12 minutes

~~~~~

Tuesday, 12/23

1 hour cardio -
30 min treadmill HIIT with progressive resistance
30 min HIIT elliptical

~~~~~

Wednesday, 12/24

10 min elliptical

deadlift w/upright row, body bar 15/24 X 4

1 leg squat w/body bar 12/24 each leg X 3
lat pull down 15/85, 12/90, 10/95
hanging ab raise 15
(done as alternating sets)

--2 min treadmill

lunge with lat raise 16/20
walking push ups 10
box jumps 10

--2 min treadmill

YTWLs 8/16
cable crossover 10/40 each arm
butt blaster 12/80 each leg
bench jackknife 20
Repeat for 3 sets

--1 min jumping jacks

single arm bicep curl 10/30, 10/25 each arm
single arm kickback 10/30, 10/25 each arm
single arm overhead press 10/30, 10/25 each arm
lateral jump 10, 10

Total time: 1 hr 15 min.