1.26 - 1.27.09

Monday, 1/26 -

10 minutes elliptical
Each grouping done as a giant set, alternated then repeated.

Dumbbell chest press 15/70 X 3

Leg press 15/160 X 3

Dumbbell fly w/crunch 12/40 X 3

Jump squats 12

--Cardio interval 1 min. 1% incline 7.0 mph

Dumbbell swing squats 12/20lb KB X 3

Wide grip lat pulldown 12/105, 12/100, 15/95

Seated cable row 12/165 X 3

Bench dips feet up 15 X 3

--Cardio interval 1 min. 1.0% incline 7.2 mph

Close-grip pushups 10

1-leg squats w/body bar 12/24 each side X 3

Scorpion pushups 16 X 3

Leg extensions 12/80 X 3

--Cardio interval 1 min. 1% incline 7.2 mph

Side lunge w/front raise 12/20 X 2

Static lunge w/lat raise 16/20 X 2

Pike pushups 12 X 2

--Cardio interval 1 min. 2% incline 7.0 mph

Sumo squat w/triceps extension 15/25 X 2

Hanging abs 15 X 2

Mountain climbers 15 sets X 2

Chair pose hold 25 sec X 2

Side plank hold 25 sec each side X 2

Stretch.
Total workout time: 1 hr 27 min.

Tuesday, 1/27/09

10 minute elliptical
Each grouping done as a giant set, alternated then repeated.

Deadlift to upright row 12/24 X 3

Med. Underhand grip lat pulldown 15/85 X 3

Reverse lunge w/shoulder press 12/30 X 3

--Cardio interval 1min. 2% incline 7.0 mph

Plank rows 8 sets/15 each arm X 3

1 arm cable crossover 12/70 X 3

Hack squat w/body bar 15/24 X 3

Box jumps 8" 12 X 3

--Cardio interval 1 min. 2% incline 7.0 mph

Crossover step-ups w/hammer curl 16/30 X 3 8 " step

Lawnmowers 12/25 each side X 3

Cable adduction 15/35 each side X 3

Cable abduction 15/35 each side X 3

Football run on step 16 sets X 3

--Cardio interval 1 min. 2% incline 7.0 mph

Warrior pose w/triceps kickbacks 16/24 X 2

Hydrant to donkey kick 15 of each on each side X 2

Squat w/biceps curl 12.30 X 2

Side plank w/weight 10/6 each side

--Cardio interval 1 min. 2% incline 7.0 mph

Russian twist 15/10 lb KB X 3

Boat pose hold 30 sec X 3

Reverse crunch 15 X 3

Reverse plank hold 30 sec X 3

Stretch.
Total workout time: 1 hour 28 min.