Workout 2 / Cycle 1
Warm Up
5 Minutes light jogging on Elliptical, using arms and legs.
The goal is to elevate your heart rate and mobilize muscle groups...not to break into a full on sweat.
Part A
Performed these exercises on the Hoist Machines.
To be performed at the top of EVERY MINUTE on the MINUTE for 10 minutes. Each set of reps should be competed within 30-45 seconds. If finishing to quickly, increase weight, if unable to complete within that time frame decrease weight. Use remaining time in the minute to rest and prepare for next set.
Minute 1 and 2
10 reps
Leg Curls
Minute 3 and 4
10 reps
Leg Extensions
Minute 5 and 6
10 reps
Shoulder press
Minute 7 and 8
10 reps
Minute 9 and 10
10 reps each
(video also shows I's...skip those today)
Part B
Part B exercises utilize accessories found in the free weight room.
For 20 minutes, complete as many rounds and reps as possible.
*Complete all 25 reps of each task before moving on, get as far as you can..REPEAT sets until 20 minutes is up.
25 Russian Kettlebell Swings (Men 35# / Women 26#)
25 Burpees step overs (up to 4 risers on step)
25 Dumbbell Thrusters (Men 10-15# / Women 5-10#)
*Record total amount of reps completed in 20 minutes. i.e. 74 : this means you almost completed an entire round -OR- 122 : this means you completed everything and started over...GO GET IT!
Part C
50 full range of motion sit ups ...no crunches here.
(if unable to perform sit ups....50 Hoist Machine / Roc Ab crunches )
*record amount of time it takes to complete your ab work
Cool Down
Spend at least 10 minutes on Static Stretching
