Work out time: 1 hour
Warm up with biking 2 miles.
-Squat 3 sets of 12, make sure the weight challenges you.
-Push ups 3 sets of 10 with push up bars, facing down with feet on weight bench.
-Put exercise ball between your legs, lay on a weight bench and lift legs up until you're at a 90 degree angle, bring back down flat. 3 sets of 10.
Rotate, squat, push ups, exercise ball...until sets are done.
-Leg extensions (for quads), 3 sets of 10, try to up your weight each time.
-Seated leg curls (for hamstrings) 3 sets of 10.
-Leg press (for gluts & upper quads) 3 sets of 10.
Rotate again, leg extensions, leg curls, leg press...until all sets are done.
-Ab roller machine, work obliques. 20 on right side, 20 on left side.
-Tricep extensions 10 for each arm
-Lower back extensions, 3 sets of 10, click the link to see how they are done. Do not add weight when doing this, and do not do them fast. These are to strengthen your lower back, not to strain it. Using your own weight as resistance is more than enough.
Rotate abs 20 each side (40 total per rotation), triceps extensions 10 for each arm, and lower back extensions, 10 each time.
Good luck and have fun, when it hurts is when it counts the most!!! I would rather feel sore the next day instead of regret for not doing it.
|This is what I tell myself when I'm exhausted....|