WORKOUT OF THE WEEK: Legs

Grab a partner and here we go:
(superset all of these, meaning complete one set then to the next)

Set #1

• Step Ups: 3 sets of 15 per leg
• Weighted Lunges: (I used a 30lb bar) 3 sets of 24 lunges

Set #2

• Single leg- leg curls (on the prone machine, laying down): 4 sets of 20 per leg, uping the weight 5lbs each set
• Singe leg-leg extension: 4 sets of 20 per leg, uping the weight 5lbs each set

Set #3

• Split Lunge (on the smith machine): 20 bounces on each leg, then switch for 3 sets
• Stand Ups: 30 lbs barbell on your back, sit and stand up on the bench 15 times for 3 sets

Set #4

• Adduction Machine: 3 sets of 115 for 25 each set
• Calf Raises: body weight only...3 sets of 30

Cardio:
Stair Monster, Interval Program, 20 mins, level 14

ENJOY!!!!!!!!!!!!!! hehehehe

~Jessica~

Workout of the Week

KRAVERS!

So sorry I have bailed on the blog lately, my life is finally settlying down here so I have a few minutes before Hot Sauce and I hop on the Harley! Woop! Woop!

Now I know I have preached, and will always continue to preach, strength training! However, remember we ALSO need to mix it up a little, ok! So I want you to try to accomplish this workout two times this week! Check it out! It's all based off TOTAL BODY kettlebells OR if you don't have kettlebells at your gym, dumbbells are the same! ENJOY!

TOTAL BODY- 40 minutes
Materials: you will need a KB or DB of around 15-25lbs, your choice!

Perform each exercise for one minute! Repeat this 4 times!

1. Two arm swings
2. Two arm squat/presses
3. R arm swing
4. L arm swing
5. Two arm squat/upright rows
6. R arm high pulls
7. L arm high pull
8. R arm snatch
9. L arm snatch
10. Alternating hands for the swing (switch at the top!)

Cardio: 30 minutes
Pick one of the following steady state cardios:
Stairmaster: manual program for level 8-11, vary levels every 3 minutes
Treadmill: incline walk at speed 3.4, incline vary on your own every 3 minutes between 8-15
Eliptical: random program, level 10-16