Here it is, a little late and I apologize!!! Heavy lifting people! Everything is sets of 3 (10,12,15 reps)... The cardio portion and core do as fast as possible! Only 45 secs rest after each superset is complete!
Set #1:
Free weight squat
Barbell deadlift
DB squat/presses (fast give me 15)
Standing plank + knee ins (10)
Set #2:
V-Squat
Single leg DB deadlift (so start heavy in DBs n go down)
DB squat + snatch (10/arm)
Cheek to cheek (20 total)
Set #3
Single leg V squats
Leg curls
DB jump squats (15)
OBGYNs (20)
Set #4
Leg extension
Step ups (weighted: start heavy) 10 then 12 then 15 per leg
DB stiff leg deadlifts + shoulder shrug (20)
Lemon squeezes (20)
*lunges around the gym; when you get to the stairs complete 50 body weight calf raises*
Treadmill: 20 mins (incline at 3)
1 min walk
2 min jog
1 min sprint
ENJOY!!
~Jessica
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