Workouts 2/19 & 2/20

Tuesday March 19th

Cycle @ 9:15

Resistance Training :
Triceps/Cardio/Shoulders
•Triceps Kickback 3×12
•Triceps Cable Press Downs 3×12
•Triceps Dip Unassisted 4×10
•Lying Barbell Triceps Extension 3×12
•Push-ups 3×15
•Arnold Press 3×12

Wednesday Feb 20th

Resistance Training :

Legs
•Squats Free Bar 4×15
•Leg Extension 4×12
•Leg Press 4×12
•Sumo Squatting 4×12

Abs

Decline Bench Exercises :
Weighted Decline Sit ups 20×3 ( 15 pds)
Decline Bench Ab Curls 15×3
Decline Seated V-Up 15×3
Side V-ups with weight (2.5 for first two, 1 w/ 5 pds) 20×3
Pike on Bosu 3×15
Hanging Side Oblqiues (w/ 5 pd weight) 15×3
Hanging Leg Raises 12×3

Cardio : HIIT
http://www.dailyhiit.com/videos/painfully-delicious-hiitmax-3-reload
2 Rounds : 50 seconds on, 10 seconds off

Jump Rope – High Knees
Pull ups
Run/skip –
Row and press leg lift + cross
Run/skip
Frog Abs
Low squat in and out legs
Exploding star
Run/skip – side to side
Wood chop twist
Run/Skip / twist abs ( skier twist)
Wood Chop Twist – other side
Run/Skip – in and outs
Elevated push up and knee to elbow ( L + R)
Run/Skip – one leg
Sandback Kick and Lunge
Run/ Skip – one leg
Sand bag kick lunge (other leg)

Daily Hit : 3 rounds, 30 seconds on with 10 seconds off

1)Toe touch push up
2)Side/Side middle Jumps
3)Hold Kick Back – push up/plank
4)Half Burpee + Jump over (burpee then surf board jump then burpee)
5)2 Squat Jumps + 2 Push –ups + 1 tuck jump

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