Cycle 2 / Workout 9

Get Started with 5 minutes on Schwinn Air Dyne Bike

3 sets of 10 reps each leg

Reverse Step Lunges w/ dumb bells

3 sets of 12 reps

Hamstring Curls on Hoist Machine

3 sets of 25 reps

Calf Presses on Hoist Leg Press Machine

2 Super Sets (use assisted machine if necessary)

10 Chin Ups (a pull up with palms facing you) USE THE FULL RANGE OF MOTION...lower until arms are almost straight, pull chin above your hands.

10 Dips

rest 60 seconds between super sets

For 10 minutes perform continuous rounds of:

12 Russian Kettlebell Swings *this is a hip and glute dominant exercise...NOT a lower back exercise.

12 Alternating Single Leg Deadlifts with Kettlebell

*Be sure to record how many rounds + reps you were able to complete

For 10 minutes: treadmill run (not elliptical, if you can walk...you can run...it may not break any land speed records, but run anyway)...get as far as possible in time allowed.

*record distance achieved

Cool Down my walking on treadmill until heart rate is down your breathing has normalized.

Perform the stretches from this article for 30 seconds each.

**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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