Buy Programs Online!

Programs

Saturday, March 5, 2011

Workout March 4

Today I focused on cardio, abs and upper body training.

1/2 hour on elliptical

Supersets:

Round 1

Over Bench Pushups: one hand on bench, one on floor, 1 pushup, walk over bench with hands and repeat. I made it up to 16 pushups the first round

Plank Row
Plank Rows: 15lbs dumbbells in plank position, alternate pulling arms up off floor 20 reps
10 Burpees
3 sets back to back no rest

Round 2

Alternating standing cable rows: 22.5lbs, fast arms twisting core, 30 reps
Plyo Pushups: 2 steps with space in middle, hands on steps, jump hands off step landing in pushup position, power up landing hands back on steps. I did 12 on my toes before having to go on my knees to finish 20 reps
Bicep Curl and Shoulder Press: 15lbs alternating between exercises, 12 reps
3 sets back to back no rest

Round 3

Alternating Cable Chest Press: fast arms(like punching) 20lbs, 30 reps

Stability Ball Pull In
Stability Ball Pull Ins: feet on ball, hands on floor, pull knees in towards chest 12 reps
10 Burpees
3 sets back to back no rest

Round 4

Knee Tuck Ins on Bench: sit tall on bench, hands behind, chest up, bring knees and chest in together 20 reps
Lateral Raises: 15lbs, 12 reps
10 Burpees
3 sets back to back no rest


No comments:

Post a Comment