Warm up for 5 minutes. Nothing too strenuous.
Do the following rotation 3x each.
-One legged leg press 15x each leg. You will have to adjust the weight.
-Sit on a bench or chair and without using your hands, stand up utilizing only 1 leg. 10 on each leg.
Take a minute to rest.
Do the following rotation 3x each.
-30 squats
-15 lunges each leg
Take a minute to rest.
Do the following rotation 3x each.
-15 dumbell rows, over exaggerated to your side, on each side. I used a 20lb weight.
-15 step ups per leg on a bench or chair
Take a minute to rest.
Abs, Abs, Abs--weighted crunches, knee lifts, plank, medicine ball twists--basically, until you drop.
You are finished!
Wow, good for you! I might try and copy this tomorrow at the gym. We have a fitness center in my building and I've been trying to go everyday, but you know how it goes.
ReplyDeleteKeep us posted on your results! =)