10 min. warm up on elliptical
| Wide grip lat pulldowns (pyramid up) 15/60, 12/70, 10/80 |
| Medium underhand grip pulldowns 12/60, 10/70, 8/80 |
| Lying hamstring curls 15/45, 15/45, 15/45 |
| Jumping lunges 10" step 15 sets |
| --Cardio interval, 1 min. hill run 5.0 mph 6% incline |
| Terry pulls single arm 12/30 each side X 3 |
| Standing lat pulldowns 15/60, 15/60, 15/75 |
| Back kicks w/shoulder press 10/24, 12/24, 12/24 |
| --Cardio interval, 1 min. hill run 5.0 mph 8% incline |
| Seated cable rows 15/120 X 3 |
| Step-ups, 10 – 12” 12/24 each side X 3 |
| Side kicks to body bag 10 each side |
| --Cardio interval, 1 min. hill run 5.0 mph 8% incline |
| Incline biceps curls 12/30 X 2 |
| Pike crunches (stability ball) 15 X 2 |
| Stability ball hamstring curl 15 X 2 |
| Butt kicks to body bag 10 each side X 2 |
| --Cardio interval, 1 min. hill run 5.0 mph 8% incline |
| Supermans hold 25 sec X 3 |
| Boat pose hold 30 sec X 3 |
| Reverse plank hold 30 sec X 3 |
TOTAL WORKOUT TIME: 1 hr 24 min.
Wednesday, 1/4
50 min. elliptical
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