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HeatherF
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Join date : 2013-02-04
Location : Augusta Georgia

PostSubject: Week 10 Workout Schedule   Mon Mar 25, 2013 9:35 am

Monday March 25th

30 sec jumping jacks,
30 sec mtn climbers-
2 rounds

Push ups- 30 sec,
bicycle crunches- 30 sec-
2rounds

Jump squats- 30 sec-
2 rounds

Alternating reverse lunges- 10 on each leg-
2 times

Chest Press- 15- 4 times
Chest Flies- 15- 4 times

Burpees- 10-
2 times

Stationary Lunges- 15 on each side-
2 times

Shoulder press- 4 sets of 15
bicep curl- 4 sets of 15
Squats - 4 sets of 15



Bicycle crunches- 50


Tuesday March 26


Deadlifts 30 seconds
Bicep Curls 30 seconds
Dead lifts 30 seconds
Bicep Curls 30 seconds

Your Combo : 1 Deadlift + 2 bicep curls 30 seconds

Mini Cardio Burst :

Mountain Climbers 15 Seconds Remember that you can modify by slowly tapping your legs in
Plank Jacks 15 seconds : To modify Slowly tap the legs out to the side
Repeat 4 Times

Double Lat Row 30 Seconds
Right Row + Left Row+ Both Rows Together 30 Seconds

Mini Cardio Burst:
Jump Squats 15 Seconds - To modify just Squat you don't have to jump
Plyo Plie Squats 15 Seconds- To modify just pulse you don't have to jump
Windmills- 15 seconds - To modify Tap legs right and left
Repeat 4 times

Squat 30 Seconds
Shoulder Press 30 Seconds
Squat 30 Seconds
Shoulder Press 30 Seconds
Pause if you need to and catch your breath. Then do your combo

Squat+ Shoulder Press 30 Seconds

Get down on the ground

Chest Press 30 Seconds
Put one weight on your hips and do glute lifts 30 seconds. Make sure you sqeeze at the top.
Take the one weight and do Skull crushers 30 seconds.
Glute lifts 30 seconds

Combo Skull Crusher+ Chest press 30 Seconds

Mini Cardio Burst:

High Knees 15 seconds To modify Walk in place and bring knees up towards chest
Front Kicks 15 seconds
Repeat 4 Times




Wed March 27th

Active Cardio
30-45 minutes your choice


Thursday March 28th

Squat 15
Lat Row each Arm 15
Plie Squat Feet wide toes turned out 15
Bicycle Crunch 15

Repeat 3 times

Narrow Tricep Pushups- Hands Close together 15 reps

Overhead Tricep Extension 15
Reverse Alternating lunges 30 total ( 15 each leg)
lateral raises 15
Dead lift 15
Crunch 15
Repeat 3 times

Wide Push Ups- Hands wide 15 reps

Stationary Lunge 15 on each leg
Chest Fly
Standing Calf Raises 15 reps
Reverse Crunches legs up in air 15 reps
Repeat 3 times

Regular Push Ups 15 reps

Upright Row 15
Bench Press 15
Skull Crusher 15
Alternating Bicep Curls 15
Repeat 3 times


Friday March 29th

Cardio

20 Jumping Jacks
20 High Knees
50 Mountain Climbers
30 Bicycle Crunches
20 Mountain Climbers
20 High Knees
20 Jumping Jacks
Rest for 1 min
Repeat 2 times

Plank for 1 min
Side Planks for 30 sec each side
Reptile Plank- 1 min
Back extension- 30 sec
Repeat 2 times


Saturday March 30th

REST DAY



Sunday March 31- REST DAY.
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