Jump Rope Squat Jump+10yd Sprint Split Squat Jump+10yd Sprint Broad Jump+10yd Sprint | 5x60sec 3x10 3x10 3x6 | 60sec 35sec 35sec 35sec |
| Superman Crunches Bicycle | 4x22 4x50 4x45 |
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| Dumbbell Squat Jumps-Jump and Hold Back Squat Walking Lunges Calf Raises DB Bench Press(1x12 wup) 1 Arm DB Row SB Pinkeys Up DB Shldr Raises Bicep Curl Tricep Extension | 2x5 3x8 8.6.6 3x12 3x8 3x8 10.10.8 12.8.12 12.8.12 |
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Finish all sets of one exercise allowing 1 min of rest between sets unless otherwise specified, before moving to the next. Adjust the weight so that it challenges you to barely complete all reps.Remember form is more important than weight. Make sure you have the form down then go up in weight! Gauge the workout for you. If you have any questions, post request in comments or e-mail me. Please post your results under comments.
done at FS426 modified to fit station
ReplyDelete5min on eliptical
stretches
superset:
crunches 4x50
bicycle 4x45
DB squat 60# DBs 3x8
Walking lunges 8.6.6 45#,55#,55#
sprint(treadmill)400meters 1:30
Calf raises 60#DBs 3x12
Bench press machine 240#(wt. not accurate) 3x8
sprint(treadmill)400meters 1:30
1arm DB row 3x8 55# DB
DB swings 3x10 60#DB
sprint(treadmill)400meters 1:32
DB Bicep curl 12.8.12 40#, 40#,35#
Tricep ext. 125# 10.10.10
sprint(treadmill)400meters 1:33
total time 61 minutes
cool down and stretch
2.1 miles in 21:06
ReplyDelete20 x 3 rounds push-ups and sit-ups
40 additional push-ups
15 x 2 rounds Med Ball twist each side
completed: 12/7
ReplyDelete20 min - stair master
plyometrics - 8 minutes
core - 8:30
strength
DB squats 2x5 40#
Back squats 3x8 225#
Walking lunges 8/6/6 40#/45#/45#
calf raises 3x12 225#
DB bench 3x8 40#
1 arm DB row 3x8 35#
SB pinkey 10/10/8
Bicep curl 12/8/12 40#/45#/40#
Tricep curl 12/8/12 90#/100#/90#