Workout 1: Body Circuit / Workout 2: Hams & Calves

05/17/12

Workout 1:
10 minute Warmup

Minimal Rest Periods between exercises.
Body Squats x 20
Pushups x 20
Rope Pulleys 60 seconds
Plank w/DB Row (25) x 20
Battle Ropes 30 seconds
Russian Twist 30 seconds
Ring Dips x 8
Rope Pulleys 60 seconds
Thrusters (95) x 10
Deadlift (95) x 10
Plank 60 seconds
Repeat x 3

Workout 2:
Warmup, Lunges (60 seconds) x 3

Seated Curls (110) x 15, 15, 15, (170) 10
Stiff Leg Deadlift (180) 10, 10, (130) 8, (100) 8

Leg Press & Body Squats
A set of body squats is performed immediately followed by leg presses. 3 Sets for leg presses. Each set consists 2 smaller sets of 10-15 reps with feet high on the sled, followed by 2 sets of 10 - 15 reps with feet low on the sled. 30 second rest periods between high and low sets are done in the seat with feet upright and above the heart to restrict blood flow to the legs. Once the set of 4 is completed a set of body squats are done immediately after.

Body Squats x 20
Leg Press (450) x 15 hi, 15 hi, 15 lo, 15, 15 lo,
Body Squats x 20

Body Squats x 20
Leg Press (550) x 10 hi, 10 lo, 10 hi, 10 lo
Body Squats x 10

Body Squats x 20
Leg Press (550) x 10 hi, 10 lo, 10 hi, 10 lo
Body Squat x 10