dope-hot-damn

134lbs and 29%body fat

CARDIO (approx. 450 calories)
•  45 minutes elliptical

LEGS
•  squats with 4lb weight held in front 15reps x 2 sets
•  bridge with one leg (cross over other leg) 15 reps x 2 sets

SHOULDERS
•  travelling squats with arms out (4lb on each hand) 15 steps (left and then right) x 2 sets
•  shoulder press 15 reps x 2 sets
•  shoulder press with calf raise 15 reps x 2 sets
•  elbow raises 15 reps x 2 sets

TRICEPS
•  tricep extensions overhead 15 reps x 2 sets
•  tricep skull crushers on incline 15 reps x 2 sets

CORE
•  crunches with 5lb above head 15 reps x 2 sets
•  holding bench, seated at edge, legs extended, bring knees in (crunch) 15 reps x 2 sets
•  extended legs (knees slightly bent) bring knees in 15 reps x 2 sets

STRETCH
•  stretched calves
•  stretched hamstrings & inner & outer thighs
•  stretched cyadic
•  stretched arms
•  stretched chest

i’m going to targer losing 15 pounds within today to the new year.  i have 2 months.  that’s 7lbs a month…around 2lbs a week…aggressive but do-able…