10 minute elliptical warmup
Each grouping is done as a giant set.
Scorpion pushups 16 X 3
Dumbbell flys on stability ball 12/80 X 3
Stability ball crunches 25 X 3
Leg extension, pyramid weight up 15/65, 10/75, 8/85 (on weird old much harder machine)
Jump squats 12 X 3
--Cardio interval 2 min. 4.0 mph, 6% incline
Decline dumbbell press 20/50X 3
Cable crossovers sgl arm 12/30 each side X 3
Squat thrust 10 X 3
Side lunge 12/40 each side X 3
--Cardio interval 2min. 4.0 mph 8% incline
Decline pushups 12 X 2
Plank ups 10 sets X 2
1 leg squat w/body bar 10/24 each side X 2
Box jumps 10" step - 12 X 2
--Cardio interval 2 min 4.0 mph 8% incline
Machine shoulder press 15/55, 12/65, 8/75
Woodchoppers 10/75 each side X 3
Hanging ab raise 15 X 3
Reverse crunches 15 X 3
10 minutes elliptical
Total time: 1 hour 39 minutes
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Friday, 1/16:
5 min elliptical warmup
Each group is done as a giant alternating set
| Wide grip lat pulldowns (drop set) 8/105, 12/100, 15/95 |
| Medium underhand grip pulldowns 15/75 X 3 |
| Seated hamstring curls 15/85 X 3 |
| Jumping lunges 15 sets X 3 |
| --Cardio interval, 1 min. hill run 5.0 mph 5% incline |
| Terry pulls jogj 15/60, 15/70, 15/80 |
| Standing lat pulldowns 8/90 X 3 |
| Back kicks w/shoulder press 16/16 X 3 |
| --Cardio interval, 1 min. hill run 5.0 mph 5% incline |
| Seated cable rows 12/120 X 3 |
| Step-ups, 10 ” 12/30 each side X 3 |
| Side kicks to body bag 10 each side X 3 |
| --Cardio interval, 1 min. hill run 5.0 mph 8% incline |
| Incline biceps curls 15/30 X 3 |
| Pike crunches (stability ball) 15 X 3 |
| Stability ball hamstring curl 15 X 3 |
| Butt kicks to body bag 10 each side X 3 |
| --Cardio interval, 2 min. hill walk 4.0 mph 8.5% 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 19 min.
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