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Bosu Ball Squat: BW 1x15

 

One legged Squat (while holding rail): BW 1x10

 

Leg Press Machine: 405lbs 1x10; 380lbs 1x12

 

Plantar/Dorsi Flexion Calf Raise On Leg Press Machine: 405lbs 1x10; 380lbs 1x12

 

Hip Adduction: 190lbs 1x10; 175lbs 1x12

 

Hip Abduction 175lbs 1x10; 160lbs 1x15

 

Run and walk for carido

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15 minutes HIIT

 

Machine Bicep Curl: 50lbs 1x10; 40lbs 1x12

 

Lat Pulldown: 142.5lbs 1x6; 127.5lbs 1x10

 

Bicycle Crunch: BW 2x15

 

Transverse Vaccum: 3x60seconds

 

Chest Raise: BW 1x15

 

Crunch/Reverse Crunch Machine: 70lbs 2x12

 

Back Extension Machine: 220lbs 2x12

 

15 Minutes HIIT

 

Punching on the Bag a little

 

Stretching as a cooldown

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Stretching before hand.

 

30 minutes HIIT

 

Barbell Bicep Curl: 65lbs 1x9; 55lbs 1x12

 

Lat Pulldown: 142.5lbs 1x8; 127.5lbs 1x12

 

Bicycle Crunch: BW 2x15

 

Transverse Vaccum: 3x60seconds

 

Chest Raise: BW 1x15

 

Crunch/Reverse Crunch Machine: 70lbs 2x12

 

Back Extension Machine: 220lbs 2x12

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Stretching before hand.

 

30 minutes HIIT

 

EZ Curl Bar Bicep Curl: 45lbs 1x12; 35lbs 1x15

 

Lat Pulldown: 142.5lbs 1x8; 127.5lbs 1x12

 

Bicycle Crunch: BW 2x15

 

Transverse Vaccum: 3x60seconds

 

Chest Raise: BW 1x15

 

Crunch/Reverse Crunch Machine: 70lbs 2x12

 

Back Extension Machine: 230lbs 1x8; 220lbs 1x12

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