Last nights workout…
Warm-up with 15 minutes of cardio (Treadmill)
3 minutes light jog. 9 minutes HIIT. 3 minutes cool down.
Weight training:
Circuit #1 (3 sets of each, in order, w/ 30 seconds rest)
1. Iso-Incline Chest Press (12 reps each arm)
2. Tricep Extension w/ 45lbs plate. (15 reps)
3. Double crunches on weight bench (25 reps)
Circuit #2 (3 sets of each, in order, w/ 45 seconds rest)
1. Iso-Decline Chest Press (12 Reps each arm)
2. Upright row w/ 45lbs. plate (15 reps)
3. Tricep rope pressdowns (15 reps)
Circuit #3 (3 sets of each, in order, w/ 60 seconds rest)
1. Pectoral Fly (12 reps)
2. Seated Dips (20 reps)
3. Ab crunch machine (20 reps)
Circuit #4 (3 sets of each, in order, w/ 60 seconds rest)
1. Dumbbell chest press back supported by swissball (12 reps)
2. Flutter kicks (50 per leg: 100 total)
3. Incline dumbbell chest press (incline bench) (12 reps)
Close out cardio:
Treadmill 15 minutes:
3 minutes light jog. 9 minutes HIIT. 3 minutes cool down.
Elliptical 13 minutes (Level 8 - 5.0 speed)
