ALTERNATIVES workout!

**Alternatives!**

The ALTERNATIVES workout is to get you comfortable with the machines AND what you are capable of doing on your own! All of the machine sets use heavier weight as with the body weight; you will be doing HIGHER reps! Super set them so one set of weights one set of body weight; 3 times!

Time: about 45 mins of lifting; 25 mins of cardio!

Machine= 3 sets (start HEAVY and go LIGHT); 10, 12, 15

Body weight= 3 sets of 25

Warm UP for 5 mins on stairs or going up and down stairs!

Quads
*Leg Extension

*Reverse Lunge (25 PER leg)

10 KB Swings

Glutes

*Glute Cable Kick Backs

(one leg bent on bench, other leg in strap bent, kick STRAIGHT back!)

*Single Leg Stand Ups

(sit on a bench, stand up with one leg- 25 PER leg!)

10 KB Swings

Hamstrings

*Leg Curl

*Single Leg Deadlift with a hand touch

10 KB Swings

Abductors

*Abductor machine

*Sumo Squat

10 KB Swings

Calfs

*Seated Calf Raise Machine

*Standing Calf Raises (on stairs- 25 toes forward/side/in)

10 KB Swings

**FINISH with lunges around the gym with 10lb plates**

Cardio: 25 Minutes (intense!)

Time	Speed/Incline
0-:59	3.5/3
1-1:59	4.5/4
2-3:59	5.0/4
4-5:59	5.5/5
6-6:29	6.0/6
6:30-6:59	6.5/6
7-7:59	5.5/7
8-15:59	Repeat mins 0-7:59
16-16:29	5.0/4
16:30-16:59	5.0/5
17-17:29	6.5/7
17:30-17:59	7.0/8
18-19:59	Repeat Mins 16-17:59
20-20:59	5.0/4
21-21:59	7.0/8
22-22:59	5.0/4
23-23:59	7.0/8
24-25	5.0/4