Hi everyone!
I had a great 1 hour workout yesterday; here’s what I did:
Warm up
10min on treadmill 7.0miles/hr
- squatting with ball weight on one hand by your side, other hand straight out; stand up touch weight to other hand – 15reps – repeat other side
- side squats while holding ball weight – 15reps – repeat other side
- holding ball weight w/ both hands, squat while lowering the weight; stand up and bring the weight over your head – 15reps
- holding ball weight w/ both hands; forward lunge rotating torso towards the outside – 15reps – repeat other side
Cardio #1
Level 12; climb 15 floors on stair master (stair treadmill)
Drills #1
- toes on seat of rowing machine, arms on bench; pull legs in and out – 15reps
- hands on seat of rowing machine, toes on bench; pull arms in and out – 15reps
- back on bench, knees up above hips, weights on each hands; bench press it up while stretching both legs out – 15reps
- cables pull 60lb – pull below your chin, make sure arms are straight when extending – 15reps
- standing on a step with one foot, touch the ground with the opposite foot, then cross over with same foot and touch the ground on the other side – 15reps – repeat other side
repeat
Cardio #2
3:15min treadmill @6.0mile on an incline
Drills #2
- one foot on step, holding weight on same side; step up and raise weight above head; step back down while lowering weight – 15reps – repeat other side
- holding dumbbell with one hand, elbow sticking out, squat while lowering weight between legs, stand up and raise weight while keeping elbow above weight – 15reps repeat other side
- sitting on step with legs raised, side to side while holding dumbbell with both hands – 20secs
- sitting on step with legs raised, holding dumbbell with both hands, move weight front and back – 20secs
repeat drill #2
Cardio #3
stationary bike – 13 level, 2:15min, keep heart rate over 90…over 100 better
Drills #3
- one foot on half bosu, weight on opposite hand; lunge down while curling weight – 15reps – repeat other side
- plank position arms on bosu – 45sec hold
- lunge stance, elbows tucked by your side holding cable weight, stand up while pulling down on cable – 15reps – repeat other side
repeat drill #3
Cardio #4
stationary bike, level 10, cycle 1.6km
Drill #4
- sit-ups – 15reps
- lay with back on mat, on leg bent with foot flat on ground, other leg sticking up; raise hips up and down – 15reps – repeat other side
- lay with back on mat, legs up knees above hips, alternate lowering and raising legs (keep lower back flat on mat)
repeat drill #4
STRETCH!!!
Done!!
NOW RECOVERY!!
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