Run 1 mile on treadmill at a 6 speed or higher.
Circuit #1 (repeat 3 times)
1. 30 lower ab curls on the ab roller.
2. 30 crunches on the incline bench. Lower all the way down and coming up about 6 inches from the bench.
3. 30 criss crosses lying on the floor arms out wide in T position with legs at 12 inch from the ground.
4. 30 crunches on stability/balance ball.
Circuit #2 (repeat 3 times)
1. 20 step up shoulder presses in front hands out wide with a 20 lb bar.
2. 10 behind the head shoulder presses hands out wide using same bar.
3. 20 shoulder presses seated with at least 10 lb dumbells.
4. 20 pushups hands out wide.
Circuit #3 (repeat 3 times)
1. 30 hamstring curls using machine.
2. 20 pull downs over hand, hand shoulder width.
3. 20 squats with bar, weight varies. We used the large bench press bar with 10 lbs on each side.
4. 20 pushups on the bar on your toes.
5. 40 forward raises (20 each arm) alternating with at least 8lb dumbells.
Circuit #4 (one time)
Strap on 5 lb ankle weights on each ankle. On your hands and knees 80 straight leg kickbacks each leg. 80 bent knee kicks backs each leg.
Circuit #2 (repeat 3 times)
1. 20 step up shoulder presses in front hands out wide with a 20 lb bar.
2. 10 behind the head shoulder presses hands out wide using same bar.
3. 20 shoulder presses seated with at least 10 lb dumbells.
4. 20 pushups hands out wide.
Circuit #3 (repeat 3 times)
1. 30 hamstring curls using machine.
2. 20 pull downs over hand, hand shoulder width.
3. 20 squats with bar, weight varies. We used the large bench press bar with 10 lbs on each side.
4. 20 pushups on the bar on your toes.
5. 40 forward raises (20 each arm) alternating with at least 8lb dumbells.
Circuit #4 (one time)
Strap on 5 lb ankle weights on each ankle. On your hands and knees 80 straight leg kickbacks each leg. 80 bent knee kicks backs each leg.
Cool down
Walk on treadmill at 3 speed for 2-3 min or until heart rate has calmed down.
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