Workout 1.8.19

1.25 mile jog

3 x 10 dumbbell windmills

Superset with 3 x 12 dumbbell alternating front raises

3 x 12 cable tricep push down

3 x 12 cable face pull

3 move superset: Cable adduction, abduction, kickbacks.

Choose a leg to start with.

3 x 10 adduction

3 x 10 abduction

3 x 10 kickback

Repeat for 3 sets, switch legs.

3 x 20 hanging abs

Workout 12.21.18

5 minutes Stair Master, medium speed, 400 steps

2 x 15 body weight squats, stretch in between

Superset: 3 x 15 alternating bicep curl

3 x 12 dumbbell shoulder press

3 x 12 barbell bent over row

Lunge, Squat, Lunge:

Start with left leg behind body in stationary lunge position, perform 10-12 reps. When reps are completed, step left leg forward immediately into regular squat position and perform 10-12 reps. Step right foot behind body into stationary lunge position, perform 10-12 reps. Rest for 30 seconds, repeat.

50 hanging abs, broken down as needed. I did reps 2 x 20, 1 x 10