Workout #8
http://www.ptonthenet.com/capview.aspx?s=MjEzNjc5LDIwMTIsMywxMSwyMywxNCxGYWxzZSBmK3FsbVptbzQreVM0bmVQeDlNT1BnPT0=&p=1323293&e=153
Workout #7
At the Gym:
http://www.ptonthenet.com/capview.aspx?s=MjEzNjc5LDIwMTIsMywyLDIzLDcsRmFsc2UgeVlobWJPSmNTM05xcFRaUFpZcnBPUT09&p=1319906&e=926
At Home:
http://www.ptonthenet.com/capview.aspx?s=MjEzNjc5LDIwMTIsMywxMSwyMywxNCxGYWxzZSBmK3FsbVptbzQreVM0bmVQeDlNT1BnPT0=&p=1320270&e=526
Workout #6
At the Gym:
Warm up on the bike for 10min. Your quads should start to burn after 3min, if they don’t, increase the resistance.
1. Standing Shoulder Press x 12
Tip: You can stagger your feet for more stability or keep you feet together to engage your core. Tuck your pelvis and keep your stomach tight so you can avoid arching your lower back.
2. Push-ups x 15
3. Take a Medicine Ball (6-15lbs). Hold the ball above your head and Keep it there as you lunge back with the right leg (keep your stomach tight so you won’t arch your lower back when you lunge). As you come up from the lunge, bring your knee up toward your chest and lower the ball down to touch your knee (you will be balancing on the left leg). After you touch the ball to your knee, go right back down into your lunge with the ball above your head. Repeat 15 x on the right leg and 15 x on the left leg.
4. Lateral Raises with a 2 sec. hold at the top x 12
Tip: Keep your feet together, your stomach tight and try not to swing the weights up.
5. 5 min on your choice of cardio. Your HR should be between 80-90% of your MHR
Repeat this 5 set circuit 4 times.
At Home:
You will need a jump rope and 1 set of weights. If you don’t have a jump rope, no problem, you can still jump as if you have one 
Warm up: March in place bringing your knees up high for 3 min (and get some music pumpin’!)
1. Jump Rope x 100 revolutions
2. Push-ups x 20 (or do as many as you can with out breaking form)
3.With your feet shoulder width apart and your arms up in the air as if you were going to flex your biceps (your hands should be at ear level), squat down and twist at the waist to reach your right elbow toward the left knee and stand up. Alternate between left and right x20. You will feel this in your core as well as your legs.
4. Alternating front lunge with a bicep curl (lunge forward, push back and curl at the top) x 20
5. Abdominal crunches x 20
Go through this 5 set circuit 5x
Workout #5
Workout #5
Gym Workout:
10 min warm up on treadmill or elliptical. When you are done with your warm up your heart rate should be between 65-70% of you MHR. Refer to workout #2 to calculate your MHR. If you don’t know how to find your pulse and calculate your heart rate, click the link or copy and paste the link below to learn how.
http://www.cchs.net/health/health-info/docs/0900/0984.asp?index=5508
1. Wide grip lat pull down – 12 reps
Tip: Do not pull the bar down behind your head! Choose enough weight so you can successfully pull the bar down below your chin 12x. Roll your shoulders back before each pull down, keep your chest up and abs tight!
2. Alternating front lunge with RIGHT arm extended straight above your head toward the ceiling. Hold a dumbell in your right hand only – 16 reps.
Tip: Keep your abs tight a lunge slowly so you can keep control of the weight above your head.
3. Seated Row, close grip – 12 reps
Tip: Abs tight, roll the shoulders back and keep your chest high. Row the weight in to touch your rib cage.
4. Alternating front lunge with LEFT arm extended straight above your head toward the ceiling. Hold a dumbell in your left hand only – 16 reps
5. 5 min on stair stepper, elliptical or treadmill. Get your heart rate up to 85% of your MHR
Go through this 5 exercise cycle 4 times. After your last time through the cycle find a spot on the floor to do the following core work:
-45 sec plank, immediately roll over and do 20 crunches – do this cycle 4x
Tip: When you do your crunches keep your knees bent and feet flat on the ground. Reach both arms up toward the ceiling and point to a spot on the ceiling with your fingers. Crunch straight up (as if your reaching to touch the spot on the ceiling) and down (not forward and backward) lifting your head and shoulder blades off the ground. By doing your crunches this way, there will be no pressure on your thoracic spine and you will feel a deeper and more concentrated crunch as you lift straight up
Workout #4
Workout #4
You will need a kitchen chair or folding chair, 1 set of heavy weights and a stop watch or clock. You will be alternating between 2 exercises doing 10 reps at a time for 2 min. Complete this circuit 3-5 times
1. Push ups and step-up on chair, alternate what leg you lead with when stepping up
2. Tricep dips on chair and plank (hold plank for 10 sec at a time)
3. Walking lunge and alternating shoulder press (keep weights at ear level and alternate between right and left arm press)
Take a 2 min break between circuits to get a drink of water. Have a great workout
Workout #3
Workout #3
Gym Workout:
For this workout you’re going to get the cardio out of the way first and then move on to weight lifting circuit.
Choose between the treadmill, stair stepper or elliptical and complete 30min keeping your heart rate between 65-70% of your max. To find your MHR (max heart rate) do the following calculation:
220-Age= MHR
MHR x .65 = your target for this workout
Example:
220-30 = 190
190 x .65 = 123.5
Weight Lifting Circuit:
1.Push ups x 15
2. Lat Pull Down or Assisted Pull Up Machine x 15
3. Weighted squats on squat machine or with dumbells x 15
4. Walking lunge with lateral raise (lift weights out to side up to shoulder level when you lunge down)
5. Reverse abdominal crunch x 15
Complete the above circuit 3x