Tonight was rough simply because of this cough I have had. My chest feels bruised when I breathe too deep. The cough has gotten tons better though. Just comes on when I first wake up and right after I finish my work out. Well, enough of my whining here is what we did tonight.
Start:
Run 1 mile
Circuit 1 (repeat 3 times)
1. Ride 1 minute on the bike at a speed of at least 10 mph.
2. 100 on the jump rope.
Circuit 2 (repeat 3 times)
1. 40 pushups on toes
2. 40 lower ab crunches on ab roller
3. 40 crunches/sit ups on incline bench
4. 40 side to side holding 12 lbs weighted ball (with handles) and legs off the ground.
5. 20-4 count flutter kicks.
Circuit 3 (repeat 5 times)
1. Run 1 min on treadmill at a 5 speed and 5 incline.
2. 20 bench presses bar only no weight. (each time you do this you increase the weight and lower the reps. So 20, 15, 12, 10, then 8 reps and adding weight each time.)
Circuit 4 (repeat 3 times)
1. 20 pushups with feet on bench and hands on the perfect pushup handles.
2. 20 chest presses sitting on a slightly reclined bench.
3. 30 crunches on ball (left side).
4. 20 push up rows.
5. 30 crunches on ball (right side).
Finish
Walk on treadmill until cooled down and heart rate has come down.
The group before us did another circuit but we ran out of time.
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