POPSUGAR Fitness

Printable Workout

May 9 2013 - 4:55pm


Time Exercise Notes
0:00-5:00 Cardio
Run Set incline to 1%, and speed between 5.0 and 7.0 mph.
5:00-10:00 Strength Circuit Perform each exercise for 45 seconds, then repeat on the other side.
Woodchop Holding weight high to left, cross the body bringing your arms outside your hip with right knee lifted.
Split squat Hold weights at your shoulders.
Side plank crunch Holding side plank, bring your top knee and elbow toward each other.
10:00-15:00 Cardio
Run Set incline to 2%, and speed between 5.0 and 7.0 mph.
15:00-20:00 Strength Circuit Do each exercise for 45 seconds, and repeat.
Standing weighted twist Hold weight at chest and twist ribs from side to side.
Bridge From seated position, push pelvis up to a tabletop position.
Straight leg sit-up Perform slow and controlled sit-ups with straight legs.
20:00-25:00 Cardio
Run Set incline to 3%, and speed between 5.0 and 7.0 mph.
25:00-30:00 Strength Circuit Perform each exercise for 45 seconds, then repeat.
Clam Do this side-lying glute exercise on the right for first round and the left for the second.
T-cross sit-up Roll-up to sitting bringing opposite hand to lifted foot.
Asymetrical push-up Hold elbow plank on one side while performing a push-up with the other. Do one side per round.

Source URL
http://www.fitsugar.com/fitness/Printable-Workout-34753899