Monday, January 5th:
10 minute elliptical warmup
Each grouping is performed as alternating sets for 3 sets before cardio interval.
| Dumbbell flys w/crunches 15/30 X 3 |
| Squats 20/30 X 3 |
| --Cardio Interval - 1 min. 5.5 mph, 2% incl treadmill |
| Plank Hold 30 sec. X 3 |
| Close-grip pushup 12 |
| Alternating chest press 20/15 each side |
| Jump squats 12
Side plank with T-raise (lt weight) 8/6 each side |
| --Cardio Interval 1 min. 5.5 mph, 2% incl. treadmill |
| |
| W-shoulder press w/leg ext 12/30 X 3 |
| Sumo squat 15/30 X 3 |
| Mountain climber 15 sets |
| --Cardio Interval 1 min. 5.5 mph, 2% incl treadmill |
| Bench dips 15 |
| Triceps press-down 12/80 X 3 |
| Lunge w/lat raise 16/20 X 3 |
| Jumping lunge 15 sets X 3 |
| Boat pose Hold 30 sec. X 3 |
| --Cardio Interval 1 minl 6.0 mph, 2% incl. treadmill |
| Bicycle crunches 25 |
| Reverse crunches 15 |
| --Cardio Interval 2 min. treadmill 4.0 mph, 3% incline |
TOTAL WORKOUT TIME: 1 hr 26 min.
Tuesday, January 6th:
10 min. warm up on the elliptical
Each grouping is done as alternating sets.
| Wide grip lat pulldown Pyramid up 15/70, 12/80, 10/90 |
| Dumbbell row |
| Lunges 12/30 each side X 3 |
| --Cardio interval – 1 minute hill sprint, 89% incl. |
| 1 pt dumbbell row 16/30 X 3 |
| Seated leg curl 15/90 X 3 |
| Step ups 12” 12/30 each side X 3 |
| --Cardio Interval – 1 min. hill sprint |
| Pendulum lunge w/hammer curl 10/24 each side X 2 |
| 1 leg biceps curls 8/24 each side X 2 |
| Static lunge w/fly 10/24 each side X 2 |
| --Cardio Interval – jumping jacks 1 min |
| Crab Walk 8 total (I stink at this) X 2 |
| Reverse plank Hold 20 seconds X 2 |
| Superman Hold 20 seconds X 2 |
| Mountain climbers 15 sets X 2 |
| --Cardio interval – 1 min. hill sprint |
| Pelvic Thrust 8 each side X 3 |
| Toe touch crunch 20 X 3 |
| Huggie Frog 20 X 3 |
TOTAL WORKOUT TIME: 1 hr 27 min.
Wednesday, January 7th:
45 minutes stationary bike
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