One Step At A Time - Workouts

This is a workout that combines upper body strength moves & abs, mixed in with high intensity cardio between.  The speeds & weights are to my preference but of course are variable.

* 10 min warm-up
* 10 min run at 7 mph


* Perform 2-3 sets x 12 of each move, then follow with 1 min 30 sec running at 9 mph before moving on to next move:

UPPER BODY
...Chest press (15 lbs)
...Dumbbell Rows (15 lbs)
...Incline Chest Press (15 lbs)
...Lat Pulldown (4 plates)
...Shoulder Press (12 lbs)
...Tricep Pulldown (2 plates)
...Hammer Curls (2 x 15 lbs, 1 x 12 lbs)
...Tricep Kickbacks (8 lbs)
...Concentration Curls (15 lbs)

*5 min run @ 7mph

ABS
...basic crunch (25)
...reverse crunch (25)
...plank (1-2 minutes)
...plank twists (10 per side)

*Stretch

Dumbbell Squats with shoulder presses
Wall sit with bicep curls
Wall sit with lateral raises
Walking lunges with dumbells
Tricep Kickbacks
Dumbbell side bends
Push-ups
Sit-ups

FORMAT

30-60 seconds cardio (see note below)
strength move - 1 set of 12-15
30-60 seconds cardio
strength move- 1 set of 10-12

repeat above for EACH strength move

CARDIO

For cardio intervals do ANY move that gets your heart rate up.  Ideally you would mix up a variety of moves to keep it interesting and to challenge your body in different ways.  Some that I frequent:

jumping jacks
high knees
butt kickers
skipping (don't need a rope, just mimic the move)
squat and box (fast)
mountain climbers
burpees
run stairs
sprints