Shannan’s Journey

Workout 1:
 
Bench step-ups: holding 10 lb. db
40 Reps each leg (so that’s 80 steps)

Seated Dumbbell Shoulder Press (15 Lb Dumbbells) for 20 Reps (or as many as you can get shooting for 20 reps each set)

‘Bench’ Squats With The 15 Lb Dumbbells (Touch bench with butt/hamstrings - holding D’bells slightly in front of you) for 20 Reps

Lying Tricep Dumbbell Extensions 10-15 Lb Dumbbells (Just lie back down on the bench that you do the step ups and squats on)

Stay On Bench Lying Down: Leg Raises (15 reps) holding onto the back of bench, then do twisting bicycles for Abs (50 Reps) elbow to opposite knee, twist and crunch-

Repeat this WHOLE sequence 3 Times.
 
___________________________________________
 
Workout 2:

Standing Shoulder Lateral Raises (15 Lb D’bells X 20 Reps)

Push Ups Between Dumbbells: Use same D’bells; 1/2 Rep & Full Rep for 10 Reps -  put dbs on their ends and put a hand on each, you will do pushups between the standing db’s.  Try to do a 1/2 rep and then a full rep stretching down to the floor as far as you can.

Standing Bicep Curls: 15 lb. db each hand-  10 Reps palms facing up, 10 Reps with hands turned in (known as hammer curls)

Hamstring Deadlifts: Use same weights X 15 Reps

Traveling Lunges: 30 Reps down a hallway/pathway and back

Elbow Plank (Abs) On Floor Or On A Ball: Hold for 30 count; do this twice  (so by the end of 3 set through this workout you will have done 6 elbow planks for 30 sec. each)

Repeat 3 Times
 
~~~~~~~~~~~~~~~~~ 
 
Workout 3
 
Lying Hamstring Curls -  25 reps, 40-60 lbs.

Smith Machine Chest Press (Have The Bench On A Pretty High Incline): 15-20 Reps - 20 lbs. dbells

Incline Bicep Curls (Stay On Bench Use 12-15 Lb Dumbbells)

Alternating arms, Front Raises; or do together with a lighter weight: 20 reps, 10 lb. dbells

Squat Jumps:  holding 5 lb. dumbbells if you can; 10 holding dumbbells and 20 without. 30 reps total.

Repeat 3 times—————————————
—–
Cardio 

Run 5 minutes maybe a little faster than normal

Jumping jacks for 30 seconds

Push ups x 20 reps

Body weight squats for 1 minute

Back on treadmill and run for 5 mins.

Do this cardio sequence till you compete 40 minutes of time—-

 WHoooooooooo !!!!!!!!!!!!

This entry was posted on Friday, May 29th, 2009 at 3:03 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.