Social Workout

Workout

Workout 2010-04-27

10 min treadmill warmup

Core/Abs workout

Stability Ball: Center Crunches -- 12/10/8/12 with 50/60/70/50 lbs
Stability Ball: Oblique Crunches -- 12/10/8/12 each side with 50/60/70/50 lbs
Plank -- 3 sets at 45 seconds each
Side Plank -- 3 sets each side at 45 seconds each
Contra Lateral Raise -- 3 sets of 20 each side
20 minute cycling -- level 14 of 20

Workout

Workout 2010-04-23

10 min treadmill warmup
Lower Body Workout
Leg press -- 12/10/8/12 reps with 230/240/250/230 lbs
Forward Lunges -- 12/10/8/12 with 25/30/35/25 lbs
Seated Leg Curl -- 12/10/8/12 with 110/120/130/110 lbs
Seated Leg Extension -- 12/10/8/12 with 110/120/130/110 lbs
Calf raise -- 15 slow, 15 quick, 15 slow -- x3 -- 20 lbs add
20 minute elliptical -- level 16 of 20

Workout

Workout 2010-04-20

10 minute treadmill warmup

Upper Body Workout:

Flat Bench Press -- 12/10/8/12 with 95/105/115/95 lbs

Row/Rear Delt -- 12/10/8/12/ with 110/120/130/110 lbs

Seated Overhead Press -- 12/10/8/12 with 25/30/35/25 lbs

Standing Regular Bicep Curl (half one leg stand, half other leg) -- 12/10/8/12 with 25/30/35/25 lbs

Tricep Kickback -- 12/10/8/12 with 25/30/35/25 lbs

Workout

Workout 2010-04-05

10 min treadmill warmup
Lower Body Workout
Leg press -- 12/10/8/12 reps with 210/220/230/210 lbs
Forward Lunges -- 12/10/8/12 with 20/25/30/20 lbs
Seated Leg Curl -- 12/10/8/12 with 100/110/120/100 lbs
Seated Leg Extension -- 12/10/8/12 with 100/110/120/100 lbs
Calf raise -- 15 slow, 15 quick, 15 slow -- x3 -- 20 lbs add
20 minute elliptical -- level 16 of 20