Thursday, September 9, 2010

This one may hurt

Warm-up: Spin Bike

Stand up during minutes: 2,4,6, and 8-14

Minute

1

2

3

4

5

6

7

8

9

10

11

12

13

14

15

# of turns

0

+1

-1

+2

-2

+3

-3

+1

+1

+1

+1

-1

-1

-1

0

Exercise

Resistance/Setting

Sets x Reps

Comments

Superset:

One-arm DB Deadlift

Squat jumps

Choose a weight that is difficult for you to lift

4 x 24 (12 each arm, alternating)

Stick out your butt to keep your back straight!!!

Body weight

4 x 15

Squat to the ground, then jump up as high as you can

Giant Set:

Walking Lunges

Side Step-Ups

Jumping Jacks

7.5-12.5 lbs DB (each hand)

4 x 20-24 (10-12 each side)

1 set forward, 1 set backward, repeat

Body weight

4 x 10-12

(each side)

One side at a time

Body weight

4 x 50

Cool down: Stretchy-stretchy your quads, back, hamstrings, and glutes.

1 comment:

  1. stretchy stretchy...haha.

    p.s. it's anna. not benny.

    ReplyDelete