Wednesday's Workout

Legs!
1)Sprint on incline
15 seconds, rest 45 seconds
15x
2)On incline, side shouffle (stay low)
10 seconds, then face the other way for 10 seconds
5x each way
3)On incline, back peddle (stay low)
10 seconds, rest 30 seconds
5x
4)Abs
On Decline bench with medicine ball
10 sit ups
10 russian twists
25 toe touches
3x

Wednesday Workout

Leg Day!!
Stair Climber 20min. Make it a steep incline.
1)Squats
4x8
2)Leg Press
3x12
3)Calf Raises
3x50
4)Abs
1)On decline bench
a)2o sit ups
b)20 russian twists
c)30 toe touches
Repeat 4x!

Wednesday Workout

LEGS!
1)Sprint on treadmill with steep incline the last 20 seconds of each minute for 20
2)Bring speed down to slow pace but keep incline and side shuffle for 15 seconds then flip and face other direction and go for 15 more seconds ( stay low!)Rest for 30seconds. Repeat for 3 sets in each direction
3)Now make the pace even slower and backpedal (be careful, should almost be a slow walk, stay low!
20 seconds on 20 seconds off for 5 sets!
4) Squats 2x50 body weight
5)Abs
Both exercises on medicine ball
1) Take right elbow to left knee for 20 reps, the switch for 20 more
Super set with Exercise 2
2) Take arms straight back stretching out abs, then crunch forward. (Ball should roll back. 20 reps
3 sets total!

Wednesday

Treadmill Sprints/Shuffle

1)Put treadmill at steep incline.

Sprint the last 20 seconds of every minute for 20min

2)Lower incline slightly and slow speed down

Shuffle sideways for 1o seconds, flip and shuffle facing the other direction (the more you bend your knees the more it will work the legs.

Rest 30 seconds, then repeat 5 shuffles each way

3)Backpedal on treadmill slowly bending knees as much as possible. This should be done very slowly and carefully. Again the more you bend your knees the more it will work your legs.

Do for 15 seconds, rest 30 seconds.

Repeat for 3 sets

4) Squat jumps. Bend knees and jumps straight up. Do 10 jumps. Rest 15 seconds. 3 sets

5) Abs.

Lay on a decline bench where your feet are locked in. Lay all the back and do full sit ups 30 reps. Then Russian Twist for 20 reps. Then touches. (All done on decline bench, the higher your feet are above your head, the harder it is)

Repeat for 4 sets