Quote:
Originally Posted by badgebunny
Woohoo! Go go get it get it! 
I have no idea what workout I'm gonna do today... |
This is what I'm doing and its a kick butt workout!
WEEK 4
Day 1 – Monday - Legs/Plyo/Back/Butt
5 x 15 leg extensions
superset
5 x 15 leg curls
superset
5 x 20 pop squats
5 x 20 shoulder width leg press
superset
5 x 15 stiff legs
superset
5 x 30 switch lunge
5 x 20 allien squats
superset
5 x 20 sumo stomps
5 x 10 wg pull downs
superset
5 x 12 cg pull downs
8 x 20 one leg butt press
superset
8 x 20 cable butt kick backs
superset
8 x 20 stability ball butt raises
Cardio, I do this:
Treadmill
Warm up walking for 5 minutes.
Incline 1 and speed of 2.0 lunge for 1 minute
Incline 1 and speed of 6.5 sprint for 1 minute
Incline 1 and speed of 2.0 lunge for 2 minutes
Incline 1 and speed of 6.5 sprint for 1 minute
Incline 1 and speed of 1.5 walking squats to right for 1 minute
Incline 1 and speed of 6.5 sprint for 1 minute
Incline 1 and speed of 1.5 walking squats to right for 1 minute
Incline 1 and speed of 6.5 sprint for 2 minutes
Get off Treadmill and do this:
Stairmaster
Level 3 facing front for 3 minutes
Level 10 facing front for 2 minutes
30 pop squats
20 wide high jumps
Level 3 facing front for 3 minutes
Get back on treadmill:
Incline 3 and speed of 2.0 lunge for 1 minute
Incline 3 and speed of 6.5 sprint for 1 minute
Incline 3 and speed of 2.0 lunge for 2 minutes
Incline 3 and speed of 6.5 sprint for 1 minute
Incline 3 and speed of 1.5 walking squats to right for 1 minute
Incline 3 and speed of 6.5 sprint for 1 minute
Incline 3 and speed of 1.5 walking squats to right for 1 minute
Incline 3 and speed of 6.5 sprint for 2 minutes
Get off Treadmill and do this:
Stairmaster
Level 3 facing back for 3 minutes
Level 10 facing back for 2 minutes
30 pop squats
20 wide high jumps
Level 3 facing front for 3 minutes
Get back on treadmill:
Incline 5 and speed of 2.0 lunge for 1 minute
Incline 5 and speed of 6.5 sprint for 1 minute
Incline 5 and speed of 2.0 lunge for 2 minutes
Incline 5 and speed of 6.5 sprint for 1 minute
Incline 5 and speed of 1.5 walking squats to right for 1 minute
Incline 5 and speed of 6.5 sprint for 1 minute
Incline 5 and speed of 1.5 walking squats to right for 1 minute
Incline 5 and speed of 6.5 sprint for 2 minutes
Incline 3 and speed of 5.5 run for 10 minutes