2.22 miles in 22.22 minutes, because I could see that the times were getting close to matching so I lined them up on purpose 🙂
3 x 10 lateral shoulder raises
3 x 12 alt bicep curl
3 x 12 wide lat pull down
3 x 10 seated row
Superset with 3 x 10 rear delt machine
3 x 10 weighted squats
3 x 15 curtsy squat
1.25 mile jog
3 x 12 close lat pull down
3 x 10 lateral shoulder raises
3 x 15 alt bicep curl
3 x 12 single leg extension (each side)
Superset with 3 x 25 weighted calf raises
Abs: Perform each move 25 times, rest 1 min or less and repeat.
full body sit ups
reverse sit ups
bicycle crunch
1 minute plank
hips dips
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
1 mile jog
3 x 12 lat pull down
3 x 12 upright row
3 x 12 seated row
15 push ups
10 man makers with dumbbells
30 minutes yoga (handstand, forearm stand, stretching, etc)
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
20 minutes Stair Master, 1600 steps
4 x 10 rear delt machine
3 x 12 chest press
3 x 12 dumbbell tricep kickbacks
3 x 15 dumbbell shrugs
3 x 12 dumbbell in + out delts
3 x 15 torso rotation
5 minutes Stair Master, 400 steps
3 x 10 lateral shoulder raises
3 x 15 alternating bicep curls
4 x 15 bent over row
3 x 10 seated row
4 x 10 lat pulldown
4 x 20 incline sit ups, alternating with weighted squats 3 x 10
3 x 12 plate overhead press
30 bodyweight squats
3 sets to failure plate front raises with light weight
Stretch
Pull ups 3 sets to failure
4 x 10 standing lat push down
3 x 12 cable high pull
3 x 15 cable tricep push down, alternating with 3 x 15 plate upright row
3 x 12 alternating bicep curl
3 x 15 torso rotation, both sides
3 sets to failure – side shoulder raises alternating with font raises
3 x 15 upright row
4 x 10 lat pull down
4 x 10 rear delt machine
3 x 12 seated row superset with 3 x 15 shrugs
3 x 10 chest press machine
3 x 12 each side, torso rotation machine
2 x 20 tricep dips
30 bodyweight squats
15 minutes on Stair Master, speeds 8-10, 1000+ steps
3 x 20 incline abs, alternating 3 x 6 (heavy weight to failure) shoulder raises
3 x 15 alternating bicep curls
30 minutes yoga; for me this is forearm and hand balance practice (really hard after an upper body workout!)
