Upper Body & Abs
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
* 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
