Workouts

1/27/13
Legs/Glutes

Superset
Leg Press (3 foot positions) 12 12 12
Squats 10 12 12
Calve Press 12 12 12

Superset
Hip Abductor Out 12 12 12
Hip Abductor In 12 12 12
Squats 12 12 12

Superset
Cable Kick Backs 12 12 12/ 12 12 12
Donkey kicks 12 12 12/ 12 12 12

Cardio-30 minute bike

1/26/13
Full Body Conditioning with Timer! 30/30

Superset
Push-ups 12 8 8
DB 21s 21 21 21
Tricep PressDB 16 17 17

Superset
Lateral Front DB Raise 8 4 8 6
DB Shoulder Press 10 3 6 6

Superset
Close Grip Pull Down 12 14 10
Wide Grip Pull Down 12 7 9

Bench Abs Trio:
Leg Raise 10 8
Upright Crunch 10 10
Leg/Hip Raise 12 10

Leg Extension 8 10 10
Squat 12 12 12
Leg Curls 10 10 12

Calve Press (3 foot positions) 18 17 19 20 17 17

Oblique Trio:
Upper 10 10 10
Mid 10 10 10
Lower 10 10 10

Cardio:
30 minutes elliptical

1/25/13
A Well deserved REST DAY!!!

1/24/13
SHOULDERS, CHEST and BACK DAY!

Super Set
Single Arm DB Press              3X15
Front/Back Bb Shoulder Press     3X10

Super Set
DB Chest Press     2X10
DB Flys            2X10

Super Set
DB Front Raise             3X10
Single Arm Lateral Flys    3X10

Super Set
Db Shoulder Shrug        3X10
Db Shoulder Pump         3X10
DB Shoulder Butterfly    3X10

Super Set
Wide Grip Straight Arm Extension    1X12, 2X10
Cable Chest Press                   1X12, 2X10

Wide Grip Row   3X15

1/23/13
REST DAY!!!…sort of???

30 min run/walk treadmill

1/22/13
LEG DAY!!!

Elliptical-30 minutes (high intensity)

Superset 1
Weighted step-ups-3X10 each leg
Walking lunges (no weights) 3X20

Superset 2
Leg Press-4X12 (alternating foot positioning)
Calve Press-4X12 (alternating foot positioning)

Superset 3
Weighted squats-3X10
Squat jumps-3X10

Cable kickbacks-3X10 each leg

Donkey Kicks-4X15 each leg

*alternated ab workout from picture shared on twitter

Dynamax ball crunches 3X14
Ab roller 3X10

1/21/13

30 minute run on treadmill

Superset 1
Burpees-3X5
Push-ups-3X10
Twenty-ones-3X10

Superset 2
Shoulder front/lateral raise combo-3X10
Shoulder Press-3X10

Tricep Press-4X12

Oblique Trio-3X10