1.12.09

Today's workout was solo - my daughter hurt her back (which is never a good thing). If you're reading this, pray for her speedy recovery.

10 min. elliptical warm up
Each group is done alternating as a giant set, then repeated.

Scorpion pushups 16, 16, 16

Dumbbell flys 12/70, 12/70, 12/70

Stability ball crunches 20/25, 20/25, 20/25

Leg extension, pyramid weight up 15/75, 12/80, 10/90

Jump squats 12" step 10, 10, 10

--Cardio interval - 2 min treadmill 3% incline, 5.0 mph

Decline dumbbell press 20/50, 20/50, 20/50

Cable crossovers 8/90, 10/80, 12/70

Squat thrust 10, 10, 10

Side lunge 8/30, 10/30, 10/30 each side

--Cardio interval - 2 min. treadmill 8% incline 4.0 mph

Decline pushups 12, 12, 12

Plank ups 10, 10, 10

1 leg squat w/body bar 10/24, 11/24, 12/24 each side

Box jumps 12" step 10, 10, 10

--Cardio interval 2 min. treadmill 8% incline 4.0 mph

Military press 12/40, 12/40, 12/40

Woodchoppers 12/60, 12/60, 12/60 each side

Hanging ab raise 15, 15, 15 Reverse crunches 15, 15, 15

Stretch.

TOTAL WORKOUT TIME: 1 hr 31 min.