Thursdays Lightweight Work Out

Location: Gym

Equipment Needed: Squat Rack, Dumbbells, Pull-Up Bar, 25-45 lb Plate

Warm Up: 1 Mile on the treadmill

Work Out: This is all for time. The exercises should be done as fast as you can. The range for this one after the warm up is 25-40 Minutes.

Alternate Each Set:

Squat: 10, 8, 6, 8, 10 (Increase weight as reps go down)
Push Ups: 25

Do a set of the squats, then do the push ups. Keep repeating until all 5 sets are done.

100 criss-cross mountain climbers (Push up position. Instead of driving the knees to the chest, as you bring the right leg up, drive it toward the left elbow and vice versa. Creating the body to twist and targeting the lower abs)

Next exercises should be done under a pull up bar.

Dumbbell Lunges: 3 sets of 10 (5 each leg)
Pull Ups: 3 sets of 10 (first set keep the right knee up, second set keep the left knee up, last set regular)

Do a set of Lunges, then do the pull ups. Keep repeating all 3 sets.

25 Burpees

Dumbbell Side Lunges: 3 sets of 10 (5 each leg)
Plate Curl to Press: 3 sets of 15

Do a set of lunges, then do the curls. Keep repeating until all 5 sets are done.

100 mountain climbers

Bicycle Sit Ups Alternating Fast to Slow
10-5-10-5-10-5-10-5 (2 sets)

Do the 10 slow and the 5 fast

Stretch