Warm up - 10 min - 4.0 mph walk then slow jog at 5.0 - 5.5 mph
Chest circuit followed by tread interval - Complete circuit without stopping! If you need to you can pause during the set, you can do so, but do not put down the weights. Lay on the floor and perform the first set of push ups then flip over and start the DB flys. When done with your flys immediately start the DB press then when done flip back around and do the final 10 push ups, then go to the treadmill and start the first interval.
Incline push ups - 10 reps
DB Chest fly - 15 reps with 17 lb DBs
DB Chest press - 15 reps with 17 lb DBs
Incline push ups - 10 reps
Treadmill interval - 30 sec walk warm up 4.0 mph, then 1:30 sec at 7.0 mph.
Plyo squats with Shoulder Press and Bicep curls - 2 sets
Set 1 - Squat with bicep curl - 8 reps with 11 lb DBs then Pulse reps with shoulder press - 4 reps with 11 lb DBs
Set 2 - Squat with bicep curl - 8 reps with 17 lb DBs then Pluse reps with shoulder press - 4 reps with 17 lb DBs
Functional Rotations with double front shoulder raise followed by treadmill intervals - 2 sets -
Set 1 - 16 reps with 11 lb DBs
Set 2 - 32 reps with 6.6 lb DBs followed by Treadmill intervals - 30 sec warm up walk at 4.0 mph, then 1:30 sec at 7.0 mph
Scapular retractions with red P90X resistance band - 5 sets then push up set -
Set 1 -20 full reps
Sets 2,3 and 4 - 7 pulse reps followed by Push up Set - 12 reps of Dive bomber push ups and 12 reps of Spiderman push ups.
Bicep curls - 2 sets
Set 1 - 20 reps with 25 lb DBs
Set 2 - 40 reps with 17lb DBs
Triceps - Laying down tricep extensions and dips superset to burnout then last treadmill interval - 50 reps with 11 lb DBs then 3 sets of 12 reps of bench dips, then 5 min treadmill interval -
1 min 4.o mph walk
1 min 6.0 mph
1 min 7.0 mph
1 min 6.0 mph
1 min cool down 4.0 mph
Totals for the day -
Time - 45:10 mins
Calories burned - 467
AHR - 150/78% MHR - 186/97%
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