5 minutes stretch 1/2 mile run 3 sets 15 reps standing calve raises (super light more for stretch) 4 sets 20 machine front raises superset with 15 side laterals with 10# plate 3 rounds of the following 1 minute thrusters with 20# ez bar 1 minute straight leg deadliest...
2 sets of 15 reps of: -lunge with left, lunge with right and press w/25# ez bar 3 sets and 20 reps -bent over row with 35 pound ez bar (reverse grip) -bent over row with 35 pound ez bar (regular grip) -seated lat pulls with “V” bar 3 sets and 15 reps of...
10 minutes stretching 5 rounds of the following 30 dumbbell swings with 15# 30 assisted pull ups 30 air squats 3 sets of single straight leg dead lifts with 10# dumbbell super set with side leg extensions for abductors 100 push ups 150 floor crunches 100 2 count...
Semi- Active Recovery 1/2 mile run 40 push ups 40 side lateral raises with 8# dumbells 1/4 mile run 200 crunches 1 mile run 10 minute fast walk on incline 50 push-ups without a break 10 minutes...
50 minutes lighter intensity cardio: (that’s the longest I have done on the treadmill in some time but change is good right… go with your heart!) mini circuit, focusing on form and squeezing: all 3 sets of 20 reps tricep bench dips (body weight) tricep...
Warm Up: 3 rounds: 20 x Knees to elbows (hanging leg raises, bringing knees to elbows) 4 sets of the following super set with a 15# dumbbell: single straight leg dead lifts, single shoulder press and body weight side leg abductor extensions Then moving on to a card...
