Workout 16 / Cycle 1

Warm Up:

5 minutes on stationary bike

and

5 minutes on stair stepper or 5 climbs on all 3 levels of the west staircase. (walking down doesn't count)

A)

Four Sets... resting only as long as it takes to transition from one task to the next

Smith Machine Back Squats x 10

Russian Step ups x 10 each Leg

Hoist Machine Leg Extensions x 10

Rest One Minute at the end of each round

Four Sets... resting only as long as it takes to transition from one task to the next

All on Hoist Machines

Mid Row x 12

Chest / Pec Fly x 12

Incline Shoulder Press x 12

Rest One Minute at the end of each round

B)

Super Set x 3 (Complete 1 & 2 for each set, then rest 60 seconds)

#1 - 15 Hanging Knee Raises

#2 - 15 Back Extensions

immediatly followed by:

5 miles on the upright bike

**If you need help performing these movements, proper nutrition and / or proper recovery, Personal Training is for you. Book an appointment today.

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