Monday:
Warm up and Stretch for 5 minutes
30 Russian Twists with 20lb
15 Squats with 50lb on bar
20 Calf Raises with 30lb
10 Leg press 180lb
Sit Ups
Leg Raises
Flutter Kicks
Tuesday:
Warm up and Stretch for 5 minutes
10 Bicep Curls 15lb
5 Bicep Curls 20lb
120 "Penguins" Ankle Touches
20 Russian Twists 25lb
20 Leg Lifts
Jump Rope
Wednesday:
Half-Day
Thursday: Same as Monday
Warm up and Stretch for 5 minutes
30 Russian Twists with 20lb
15 Squats with 50lb on bar
20 Calf Raises with 30lb
10 Leg press 180lb
Sit Ups
Leg Raises
Flutter Kicks
Friday: None
Warm up and Stretch for 5 minutes
30 Russian Twists with 20lb
15 Squats with 50lb on bar
20 Calf Raises with 30lb
10 Leg press 180lb
Sit Ups
Leg Raises
Flutter Kicks
Tuesday:
Warm up and Stretch for 5 minutes
10 Bicep Curls 15lb
5 Bicep Curls 20lb
120 "Penguins" Ankle Touches
20 Russian Twists 25lb
20 Leg Lifts
Jump Rope
Wednesday:
Half-Day
Thursday: Same as Monday
Warm up and Stretch for 5 minutes
30 Russian Twists with 20lb
15 Squats with 50lb on bar
20 Calf Raises with 30lb
10 Leg press 180lb
Sit Ups
Leg Raises
Flutter Kicks
Friday: None