Wednesday, March 31, 2010

Wednesday's Training

LEGS

I am going to check out a spin class. Should be good cardio and leg work!

Wednesday, March 24, 2010

Wednesday's Training

LEGS

1) put treadmill on incline
sprint the last 15 seconds of every minute for 20 minutes
2) keep treadmill on incline
side shouffle (staylow) for 15 seconds. flip sides for 15 more seconds
4x each way
3) Keep on incline.
back peddle for 15 seconds
4x
4)ABS
Full crunch (legs start off extended and arms extended out) 15x
Russian twist 20x
Scissor kicks 30x
Toe touches 25x

Tuesday, March 23, 2010

Tuesday's Training

BACK AND TRICEPS
1) 12 minute run on treadmill
2) pull ups (palm down)super set with seated rows
5xfailure on pull ups
3x10 on rows, after third set drop the weight and do 10 more, drop weight again and do 10 more
3) DB shoulder press superset with lateral raises
3x10
4) dips
4xfailure
5) Abs
on med ball
50 crunches
50 oppoosite knee to opposite elbow (25x each way)

Sunday, March 21, 2010

Monday's Training

Chest and Biceps
1) Stairmaster for 20 minutes
2)Alt. DB bench press superset with pull ups
( hold both dumbbells in press position. bring down rt arm then press up. do the same with the left)
3x8 press, 3x8 pullups
3)DB Incline Press superset with straight bar curls
3x8 on press, 3x10 on curls
4)Flys superset with alternating one arm curls
3x10
5)Abs
On decline bench
20 sit ups
20 russian twists
25 toe touches
3x

Saturday, March 20, 2010

Saturday Training

Fun in the sun for an hour

Going Surfing!

Friday, March 19, 2010

Friday'sTraining

Back and Triceps
1) Sprint on treadmill for last 20 seconds of every minute for 20 minutes
2)Lat Pull downs superset with seated rows
3x12 for both
3)Dips
3xfailure
4)Triceps extensions
3x10
5)Abs
On Med ball
50 crunches
50 opposite knee to opposite elbow (25x each way)

Thursday, March 18, 2010

Thursday's Training

Chest and Biceps (gota get right for the beach)

1)20 minutes on stairmaster (crank it up!)
2)db bench press superset with pull ups
press: 3x12
pull ups: 3xfailure
3)Inverted pushups superset with preacher curls
Pushups: 3xfailure
curls:3x1-
4)Flys on incline bench super set with reverse grip curls
Flys: 3x12
Curls: 3x10

Wednesday, March 17, 2010

Wednesday's Training

Leg Day!
1)Run on treadmill for 12 minutes
2)Squats superset with box jumps
4x8 for squats
3x5 for box jumps
3)Leg Press superset with Calf raises
3x12 on leg press
3x30 on calf raises
4)Abs
Vups-20x
Russian Twists-30x
Scissor Kicks-50x
Toe Touches-25x

Repeat 3x

Monday, March 15, 2010

Monday's Training

Chest and Biceps

Monday
1)Circuit 1
Sprints on treadmill (sprint the last 20 seconds of each minute for 20 minutes)
2)DB bench press superset with pull ups
Press: 4x8
Pull Ups: 4xfailure
3)Inverted Pushups superset with straight bar curls
Pushups(put feet on bench, then do a push up): 4xfailure
Curls: 4x10
4)Abs:
On med ball
50 crunches
50 opposite elbow to opposite knee (25 each way)
3 sets

Monday, March 8, 2010

Tuesday's Training

Back and triceps
1)Run for 12 minutes
2)Pull ups superset with seated rows
4x10
3)Shoulder press superset with lateral raises
3x10
4)Skull Crushers on Incline Bench
3x10
5)Dips
3xfailure
6)Abs
On medball
50 sit ups
50 opposite knee to opposite elbow (25x each way)
3 sets!!

Go Get it!

Sunday, March 7, 2010

Monday's Training

1)20 minutes on treadmill
2)Flat DB press and pull ups
5x5
3)DB Incline Press and straight bar curls
3x8 press and 3x12 curls
4)Abs
On decline bench
25 situps
25 russian twists
25 toe touches
Repeat 4x!

Thursday, March 4, 2010

Friday's Training

Back and Triceps
1)20 minutes on stairmaster
2)Lat pull downs superset with seated row
3x12
3)DB shoulder press superset with lateral raises
4)Dips
4xfailure
5)Abs
Full crunch (start legs extended then crunch bringing legs in and back off the ground)
25x
Vups
20x
Toe touches
25x
Repeat for 3x

Thursday's Training

Power Yoga,
Find a good local instructor. Power Yoga is a great balance with the over all circuit training we do. It helps open you up and gives your joints a break!

Tuesday, March 2, 2010

Wednesday's Training

Leg Day!
1)Stair Climber for 20 min.
2)Squats 4x10 super set with box jumps 4x5
3)Leg extension superset with hamstring curls
3x12
4)Abs
On Med ball
a)50 crunches
b)50 elbow to opposite knee crunch (25x each leg)

Monday, March 1, 2010

Tuesday's Workout

Back and Triceps
1)Stair master for 20minutes (crank it up)
2)Pull Ups super set with seated row
5x10 ( if you cant do 10 pull ups, Stop at top let down slowly)
3)Skull Crushers on inclinde bench
3x12
4) Abs
On decline bench
a)20 sit ups
b)20 russian twists
c)25 toe touches
Repeat a,b,c for 4 sets!