10.19 10.20.09

10.19.09 - 1 hr. 20 min back/abs/cardio. Involved 10 min elliptical warmup, circuits w/cardio interspersed and 25 min on the elliptical at the end.

10.20.09 -
1 hr cardio - 30 elliptical, 10 stairmaster, 20 stationary bike
1 hr body boot camp...

Warm-Up –

March, Jog, Jack, Cross Crawl, Grapevine, Skate w/arms, Repeat

Prisoner Squats

Lunges

Arm circle series

Circuit #1

Squats w/weights low, shoulder, high 8

Pushups – Scorpion or wide, narrow, diamond 8

Rope climb abs 10

Repeat 2X

Tabata: Touchdown lunge 20

Pushup 10

Plate reverse lunge 8 ea

Plate ice cutter 8 ea

Plate pec fly 8

Plate plank w/arm extend 2

Repeat

Cardio Interval

Plie jump

Jumping jacks

Funny foot ball run

Repeat

Circuit #2

Deadlift to upright row 8

Side squat w/bicep curl 8

1 legged tricep extension 10

Bicycle crunch

Repeat

Cardio interval (benches)

Fast knees

Up & down

Fast knees other side

Up and down

Up and over

Circuit #4

Step up w/leg lift

Triceps dip

1 arm elevated pushup

Bench jackknife

Repeat

Tabata: Mountain climbers 20 sec, rest 10

Circuit #4

Hydrant series

Low plank

Side plank

Repeat

Inchworm

Side bear crawl

Crabwalk

Cooldown/Stretch