Small Circuit & Abs

06/03/12

Run 1 mile

Minimal rest between exercises. 3 sets/Reps = 20, 15, 10
Burpee
Box jump 32"
Pullups

Medicine Ball Situp x 100

Decline Situps x 15
Leg Raise x 15
Repeat these two exercises x 4

Chest

06/02/12

Jump Rope 5 minutes
Calf Press Smith (160) 20, 20, 20, 20
Pushups x 100 (3:26)
Bench Press (225)  20, 20, (135)  28
Incline DB Fly (50) 12, 11, (45) 12
Weighted Dips (50) 10, 10, 10

Mountain Bike 3 miles
Pullups x 50
Mountain Bike 3 miles

Full body Circuit

06/01/12

Run 1 mile
Minimal rest between exercises. 3 Sets/Reps = 15, 11, 10 (except for drag/carry & plank)
Burpee
Box jump (weighted) (24)
Handstand Pushup
Medball Situp
Drag/Carry (90/50) x 2
Squat Press (24)
Medball Smash
Plank 60 seconds

Legs

05/31/12
Lunges 1 minute x 3

no rest between exercises. Reps = 20 (1st set), 15 (2nd set), 10 (3rd set).
Series 1:
Box Jumps
Squats (155)
Body Squats

Series 2:
Body Squat
Leg Press (540)

Series 3:
Body Squat
Leg Extensions (110)

Leg Curls (120) x 20, 20, 20, 20, 20

Arms

05/30/12

Run 1 mile (9:00)
Triceps Press (with rope) (30) x 20, 20, 20
Weighted Dips (60) x 10, 10, 7
Overhead Extension (with rope) (32.5) 10, 10, 10
LF Machine Curls (110) 15, 15, 15
Cable Curls (37.5) 15, 15, 15
Hammer Curls (35) 12, 12, 12
Run 1 mile

Workout 1: Back Circuit & Workout 2: Back

05/29/12

Workout 1:

Warm up 10 minutes
Row 3 miles on Concept 2 Rowing Machine (22:00)
Ring Dips x 10
L-Pullups x 10
Rope Pulleys 1 minute
Crunches 60 seconds
Battle Ropes 45 seconds
Russian Twist 30 seconds
Pullups x 10
Overhead Squat (95) x 10
Medball Situp x 10
Repeat x 3

Workout 2:

Run 1 mile
Deadlift (225) x 21, 15, 9
Cable Row (140) x 21, 15, 9
Wide Pulldown (120) 21, 15, 9
Run 1 mile

Arms & Circuit

05/28/12

Warmup, Pushups & Pullups x 50 per exercise
Weighted Dips (75 lbs/no weight) x 7/3, 6/4, 3/7
Press Downs (85) 12, 12, 12
Overhead Cable Extension (37.5) 15, (42.5) 12, 12
LF Machine Curl (140) 15, (130) 15, 15
Incline DB Curl (40) 12, 12, 12
Bar Curl (45) 25, 25, 25
Burpies x 50 (5:00)

Circuit:
Minimal rest between exercises.
Burpie x 10
Box Jump x 10
Body Squat x 20
Hand Stand Pushup x 10
Med Ball Situps x 10
Repeat x 3

Round 1 = 3:44, Round 2 = 3:39, Round 3 = 4:15