10 minutes Treadmill at 10% incline: speed of 3.4+

10 minutes Bike Intervals at Level 10-12-14-15-16-17-15-16-17-18

4 rounds x 400 meter sprints with 90 secnds rest between rounds

4 sets x 10 reps Hanging Knee Raises – 3 sets x 12 reps Lower back extensions (superset)

3 sets x 12 reps each side Siebends with no rest; 35lb dumbbell

3 sets of 10 reps Side Plank with lift and rotation; no rest

Enjoy!

For the next two weeks:

Warm Up everyday: One giant set with limited (~30sec.) rest of 1-minute rounds:  bodyweight squats, push ups, sit ups, inverted rows, and supermanns.  Record your numbers because reps will increase.

Monday:  4 sets of 4 repetitions: (2 min. rest)

• barbell Squats
• L-Pull ups
• barbell Incline chest
• dumbbell Rows
• barbell Upright Rows

Wednesday: 3 sets of 8 repetitions: (45 sec rest)

• dumbbell Walking Lunges (8 reps each side)
• weighted Chin Ups
• dumbbell Decline chest
• barbell Pullovers
• Handstand Push ups 

Friday:  2 sets of 6 repetitions: (75-90 sec rest)

• dumbbell Dead lifts
• Shoulder Push Press
• weighted Inverted Rows
• weighted Dips
• dumbbell lateral raises

On Mondays and Fridays, jump rope for 30 seconds of each rest period.  On Wednesdays, stretch the active muscle for 30 seconds during the 45-second rest. 

On Tuesdays and Thursdays,  Warm up with Hanging Knee raises and decline situps.  Start with ten reps of each and, without rest, perform both exercises.  The second round is 9 reps each, and continue for 8-7-6-5-4-3-2-1 reps with very limited or no rest.  Cardio of your choice on these days.  The rower and the bike are favorites due to the lower impact on the joints, but it’s up to you.

Enjoy!

Monday:  Chest:

• Push Ups: 4 sets of 25 reps with 60 seconds rest.
• Incline dumbbell presses: 3 sets of 15 reps w/ 60 sec. rest
• Flat dumbbell presses: 3 sets of 15 reps w/ 60 sec. rest
• Peck Dec Chest Flyes: 3 sets of 15 reps w/ 60 sec. rest

Tuesday: Back:

• Pull ups: 3 sets of 5 reps with 60 second rest
• Seated Cable Rows: 3 sets of 15 reps w/ 60 sec. rest
• Wide Grip Pulldowns: 3 sets of 15 reps w/ 60 sec. rest
• T-Bar rows: 3 sets of 15 reps w/ 60 sec. rest

Wednesday: Shoulders:

• Dumbbell Upright Rows: 3 sets of 15 reps with 60 sec. rest
• Dumbbell Standing Shoulder Press: 3 sets of 15 reps w/ 60 sec. rest
• Dumbbell Rear flyes with incline bench: 3 sets of 15 reps w/ 60 sec. rest
• Dumbbell Shrugs: 3 sets of 15 reps w/ 60 sec. rest

Thursday: Arms:

• Biceps bar curls: 3 sets of 15 reps w/ 60 sec. rest
• Triceps db overhead extensions: 3 sets of 15 reps w/ 60 sec. rest
• Biceps db hammer curls: 3 sets of 15 reps w/ 60 sec. rest
• Triceps Cable Pushdowns with Rope: 3 sets of 15 reps w/ 60 sec . rest

Friday: Cardio:

• 1st Friday: Elliptical: Incline Level 12 with resistance level 12 for 12 minutes.  Alternate between 30 seconds fast RPM and 30 seconds slower RPM.
• 2nd Friday: Bike: 1 minute intervals for ten minutes: Level 10-12-14-15-16-17-14-15-16-17.  Then, Jump Rope Pyramid: 50-75-100-125-150-125-100-75-50 reps with 30 seconds rest between rounds.
• 3rd Friday: Treadmill or outside: 8 rounds of quarter-mile sprints: rest 90 seconds between sprints
• 4th Friday: Rower or Bike Intervals for total of 30 minutes:  One minute fast, next minute slow, then alternating.

I squeeze in hanging knees raises and Sit Ups a few times a week for the core.  Proper portion- control is most important.  It will aid in burning that stubborn belly fat and exposing the abdominals underneath.

Go Hard!!

Overall, it is a challenge and a great calorie burner.  If you’re not ready for 15 minute rounds, start with 5 or 10 minutes.  You’ll get there fast.  It just takes a little time and consistency.  And with weather so warm I cant think of a place Id rather be than in the pool.

Enjoy!

Then, Warm up your legs today with 10 Squats, 10 cherry-pickers, 10 side lunges, 10 leg swings, 10 step-back lunges, & 10 toe touches.  These will warm and loosen your legs for today’s workout.

Lunges:

1. Start with 150 total strides (75 each side).  Then, take 2 minutes of rest.  During this 2 minute rest, perform one set of 5 Pull Ups, 10 Push Ups, and 15 Sit Ups.
2. Now, 124 total strides (62 each side).  During the two minute rest, 4 Pull Ups, 9 Push Ups, and 14 Sit Ups.
3. 100 total strides (50 each side).  3 Pull Ups, 8 Push Ups, & 13 Sit Ups during 2 minute rest.
4. 74 total strides (37 each side).  2 Pull Ups, 7 Push Ups, & 12 Sit Ups during 2 minute rest.
5. 50 total strides (25 each side). 1 Pull Up, 6 Push Ups, and 11 Sit Ups during rest.
6. 24 total strides (12 each side).  Begin quad stretches right after this round. 

Take 10 minutes to stretch your legs.

Stage One:  The Warm up

• Stability ball hamstring curls: 3 sets of 15 repetitions
• Ball Wall Slides:  3 sets of 15 repetitions
• Lunges with Calf raises: 50 continuous strides (25 each side)
• Standing Leg swings: 1 set of 15 each leg
• Toe Touches: 1 set of 15 each leg
• Sit Ups & Superman’s: 3 sets of 15 repetitions (no rest)

Stage Two:  The Training

• Sunday:  30 minutes of walk/run training.  Walk quickly for one minute, followed by one minute running.
• Monday:  20 minutes of cycling:  Intervals:  Each minute, increase the resistance one level (ex: 14-15-16-17), then return to the starting resistance for one minute and begin again.
• Tuesday:  400 meter sprints:  4 to 8 rounds: rest 90 to 120 seconds between rounds.
• Wednesday:  Strength:  Chin Ups, Dips, Bicycle crunches, Wall-sits, Push Ups, and Inverted rows:  3 rounds of 8-12 repetitions
• Thursday:  20 minutes of cycling: Intervals:  Similar to Monday.
• Friday:  Plyometric day:  Jump Rope 5 rounds of 50 reps; 24″ box jumps 4 rounds of 10 reps; Suicide Sprints @ basketball court.  5 rounds against time;  Try to get your time under 30 seconds; Mt. Climbers 5 rounds of 20 repetitions.
• Saturday: 800 meter sprints:  4 rounds: rest as long as needed

Stage Three:  Stretching:  Flow smoothly from one stretch to the next

• Start with kneeling quadriceps stretch.  Hold for 20 – 30 seconds. 
• Shift onto all fours, bringing one foot forward to the outside of your hand.  Lean forward, stretching your hip flexors.  Hold for 30 seconds and switch sides.
• Back to all fours, place one foot forward again, with heel touching the floor.  Slowly lean back ,stretching your hamstring.  Hold 20 – 30 seconds and repeat on other side.
• Bring yourself back to quadriceps stretch and reach your arms out, laying your chest onto your knees and floor
• Stand Tall, extend your arms overhead.  Slowly twist your upper body without turning your hips.  Hold each side for 20 to 30 seconds. 
• Bring your arms down and behind your back, interlocking your fingers.  Slowly lean forward allowing your arms to move away from your back and toward the ceiling.  Hold for 5 – 10 seconds.  Repeat 2 more times.

Performed in a circuit with little to no rest.  Start your clock and motor through five rounds as fast as you can…

• Jump Rope: 50 repetions
• Hanging Knee Raises:  10 repetitions
• Plank Push Ups:  8 repetitions with each arm (alternating)

Go Hard! 

Ingredients:

• 9 ounces steak (I like london broil, but flank works well, too)
• 8 grape tomatoes sliced in halves
• 5 cups romaine lettuce
• 1/3 cup onion, diced (I like Vidalia, but any will do)
• 1 clove crushed garlic
• 3 Tbsp crumbled feta or blue cheese
• Salt & Pepper
• Balsamic Vinagrette dressing

Prepare the steak on your grill, season with salt & pepper, and grill to your preferance.  Mix ingredients in large bowl, adding dressing last.  Total Calories: 620; 64 g protein, 30 g carbs, 30 g fat (12 saturated), 8 g Fiber, & 1260 mg salt.  (You can lower the salt by seasoning the steak with only pepper.  Also, saturated fat can be lowered y removing the cheese.)

Grill & Enjoy!

Overhead Squats 15 reps ; Push Ups 20 Reps ; Sit Ups 25 reps

Add up your total rounds during the 20 minutes and post it to comments.  Enjoy

2 sets of 20 reps, 2 sets of 13 reps, 2 sets of 8 reps, 2 sets of 5 reps for all exercises.  Rest as little as possible, 30 – 45 seconds, preferably. 

• Deadlift
• Incline Chest Press
• Pullover
• Upright Row
• Shoulder press

Finish your workout with a 1 mile run.  Run this mile as fast as you can, whether outside or on a treadmill.  Enjoy!