11/5/2012 FULL BODY..Biceps&Back

Treadmill: 5 min warm-up

20 Jumping Jacks

10 Crunches

5 Push-Ups

10 Calf-Raises

25 Russian Twists

10 Squats 

20 High-Knees

10 Reverse Crunches

30 Second Plank

15 Second Side Plank (Both Sides)

REPEAT!!!

30 Jumping Jacks

10 Standing Lunges (Each Leg)

15 Squats

10 Side Lunges (Each Leg)

20 Inner Thigh Lifts (Each Leg)

10 Lunges (Each Leg)

10 Plie Squats

20 Donkey Kicks

30 Inner Thigh Lifts (Each Leg)

30 Seconds Stretch 

REPEAT!!!

BICEPS:

-Bicep EZ Bar Curls 

-Bench Press

-Bicep Curls (Machine)

BACK:

-Lateral Pull Down

-Superman

ABS!!!!!!!!!!!

11/02/2012...CHEST&TRICEPS!

Cardio:  
 
Treadmill:  
15 sec. high intensity exercise 

60 sec. "rest" low intensity exercise

repeat 10 times, followed by 15 second high intensity BLAST. 

total: 14min 

 

Chest:

dumbbell flys in between each set (decline push-ups)

bench press

chest press on machine

Triceps:

decline EZ bar tricep extensions 30lbs

assisted tricep dips 

tricep dips

dumbbell kickbacks 

 

ABS!!!!! 

 

Elliptical: 10min HIGH LEVEL :)