Monday: Abdominal Work Out
Warm Up & Stretching for 5 minutes
30 Russian Twists with 20 lb DB
120 Obliques Side to Side
50 Crunches
20 Sit-Ups holding 20 lb DB
10 Flutter Kicks straight into leg lifts
10 Leg Lifts
10 Squats
Stretch 5 minutes
Tuesday:
Warm Up with a light jog around the gym.
Jump Rope
Played Soccer and Basketball
Wednesday: Biceps, Triceps, Pecks, Deltoids:
20 DB Fly
10 Push Ups
10 Tricep Extensions
Jump Rope (Speed)
30 Crunches
10 Flutter Kicks
10 Leg Lifts
10 Bicep Curls with 15lb DB
Thursday: Light Work Out (Abs, Quads, Hamstrings):
10 Squats with 50lb
5 Squats with 65lb
3 Squats with 70lb
10 Calf Raises with 30lb
7 Calf Raises with 35lb
15 Leg Press 180lb
10 Leg Press 190lb
4 Leg Press 195lb
20 Russian Twists 25lb
10 Crunches
Warm Up & Stretching for 5 minutes
30 Russian Twists with 20 lb DB
120 Obliques Side to Side
50 Crunches
20 Sit-Ups holding 20 lb DB
10 Flutter Kicks straight into leg lifts
10 Leg Lifts
10 Squats
Stretch 5 minutes
Tuesday:
Warm Up with a light jog around the gym.
Jump Rope
Played Soccer and Basketball
Wednesday: Biceps, Triceps, Pecks, Deltoids:
20 DB Fly
10 Push Ups
10 Tricep Extensions
Jump Rope (Speed)
30 Crunches
10 Flutter Kicks
10 Leg Lifts
10 Bicep Curls with 15lb DB
Thursday: Light Work Out (Abs, Quads, Hamstrings):
10 Squats with 50lb
5 Squats with 65lb
3 Squats with 70lb
10 Calf Raises with 30lb
7 Calf Raises with 35lb
15 Leg Press 180lb
10 Leg Press 190lb
4 Leg Press 195lb
20 Russian Twists 25lb
10 Crunches