Original Workout

2.17.15
1. Warm up 5-10 minutes
a. Jog/Walk
b. Dynamic Stretching: High knees, butt kicks, skipping As, grapevine,
high kicks, hurdle walks
2. Circuit stations: 2 laps
a. Lap 1: 30 seconds each
i. Mountain Climbers
ii. Push-ups
iii. Squat with side kick
iv. Burpees
b. Lap 2: 30 seconds each
i. Switch backs
ii. Single leg dip
iii. Jumping jacks
iv. Back lunge with kick
3. Abdominals: 45 seconds each
a. Lap 1
i. Regular crunches
ii. Bicycles
iii. Russian twist
iv. Plank
v. RPS
b. Lap 2
i. Cross Crunches
ii. 6 inches
iii. Heels
iv. Plank
v. Superman
4. Upper lifting
a. Bench press
b. Dumb bell bicep curl with shoulder press
c. Front/sides
d. Dumb bell row
e. Push-up with dumb bell lift
f. Triceps dip

Modified Workout
2.17.15
1. Warm-up on bike 5-10 minutes
a. Low resistance

2. Bike workout: 30 minutes

a. Cross country program
3. Abdominals: 45 seconds each
a. Regular crunches
b. Bicycles
c. Heels
d. 6 inch
e. R.P.S
f. Planks
g. Superman
4. Upper lifting: 3 sets X 8 reps
a. Bench Press: 1. 45 2. 55 3. 55
b. Dumb bell bicep curl w/shoulder press: 1. 20 2. 20 3. 20
c. Front/Sides: 1. 16 2. 16 3. 16
d. Triceps dips: 1. Body weight 2. Body weight 3. Body weight